如果你總是盯着手機,這些方法可以緩解眼睛疲勞大綱

Between double-tapping your way through Instagram, swiping right and left on dating apps, and, oh, right, work, there's no denying most of us spend a heck of a lot of time staring at screens. In fact, nearly one in three U.S. adults says they use screens more than 10 hours each day, according to a new screen survey from pharmaceutical company Shire and media and technology company Thrive Global.

雙擊瀏覽完Ins、約會軟件左滑右滑，噢，還有工作，不可否認，我們大多數人都會花大量的時間盯着屏幕。製藥公司Shire和媒體與科技公司Thrive Global開展的一項新的屏幕調查表明：事實上，近三分之一的美國成年人表示，他們每天看屏幕的時間超過10小時。

As much as we like the idea of a digital detox, it's not always practical to suggest putting the phone away and turning the screens off. But eye doctors are seeing more eye health symptoms in younger patients, which they think are directly related to all that screen time.

儘管我們喜歡數字排毒這個概念，但把手機放一邊或關掉屏幕的建議並不總是切實可行的。但眼科醫生卻發現，年輕人的眼健康問題更多，他們認爲這與屏幕直接相關。

"We know when we're using screens, our blink rate can reduce by up to 50%," says Preeya Gupta, MD, an ophthalmologist at Duke University Eye Center partnering with Eyelove. That might not sound like a big deal, but blinking spreads a film of tears over your eyeball that protects it from eye strain and fatigue. Blink less, and you're more likely to experience symptoms of dry eye like irritation, burning, and a scratchy feeling, she says.

"我們知道，當我們使用屏幕的時候，我們的眨眼頻次可能會降低高達50%，"杜克大學眼科中心（與Eyelove合作）的眼科醫生Preeya Gupta醫學博士說道。聽起來沒什麼大不了，但眨眼會分泌眼淚，落在眼球上，保護眼睛不疲勞。眨眼次數減少，你更有可能出現乾眼症狀，如刺激、灼燒和癢癢的感覺，她說道。

Follow the 20-20-20 rule

遵循20-20-20的規則

One of the easiest ways to be a little smarter about your screen use is to follow the 20-20-20 rule, says Rachel Bishop, MD, of the National Eye Institute. "Break what you're doing every 20 minutes to look 20 feet in the distance for about 20 seconds," she explains. Not only will you clear your head a bit, your eyes will slightly lose focus, giving your eye muscles a break. "It's a muscle like others in the body," she says. "If you're constantly having your vision focused at 'near' objects, you're demanding a lot of it."

更明智使用屏幕的最簡單方法之一就是遵循20-20-20的規則，國家眼科研究所的Rachel Bishop醫學博士說道。"每做事20分鐘就把視線移到離屏幕20英尺以外的地方，保持約20秒，"她解釋道。這樣做不僅能使你的大腦更清醒，而且你的眼睛也會慢慢失去焦點，放鬆眼部肌肉。"眼部肌肉和身體其它部位的肌肉一樣，"她說道。"如果你的視力總是聚焦在靠近你的物體上，那你就會索取太多。"

Blink

眨眼

Another smart eye-protecting tip is to simply think about blinking. Yes, it sounds a little silly at first; blinking is one of those things we're not supposed to have to think about.

另一個保護眼睛的技巧很簡單：眨眼。是的，剛開始聽上去可能有點傻，因爲眨眼是我們最不該考慮的事情之一。