Experts Provide Tips for Avoiding Computer-linked Vision Trouble
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Computer, or digital, screens are common at work, homes, schools, and stores. An estimated 104 million Americans of working age spend more than seven hours a day in front of screens, the American Optometric Association says. All that screen time can cause harm.
计算机或数字屏幕在工作、家庭、学校和商店中很常见。 美国验光协会称，估计有 1.04 亿处于工作年龄的美国人每天在屏幕前花费超过 7 个小时。 所有的屏幕时间都会造成伤害。
Too much screen viewing can lead to dry or watery eyes, unclear vision and headaches. It can also lead to vision conditions including myopia, or nearsightedness, especially in children. Some technology workers even describe short times of dizziness or vertigo when they look at screens for too long.
过多观看屏幕会导致眼睛干燥或流泪、视力模糊和头痛。 它还可能导致视力问题，包括近视或近视，尤其是儿童。 一些科技工作者甚至描述，当他们看屏幕时间过长时，会出现短暂的头晕或眼花。
However, exposure to blue light from digital screens has not been shown to cause permanent eye damage, the American Academy of Ophthalmology says.
然而，美国眼科学会表示，尚未证明接触数字屏幕的蓝光会对眼睛造成永久性损伤。
One reason for the screen-linked vision problems lies in the eye muscles. Staring closely at screens for long amounts of time can cause the muscle used for eye focus to become too tense, or tight.
屏幕相关视力问题的原因之一在于眼部肌肉。 长时间盯着屏幕可能会导致用于眼睛聚焦的肌肉变得过于紧张或紧绷。
“That muscle's not supposed to stay tight all day long. And if it does, it's like picking up a light weight and trying to hold it over your head for hours,” American Optometric Association President Steven Reed told the Associated Press (AP). It is not hard to lift, he said, “But after a while, even though it’s not a heavy lift, your body just gets tired,” he added.
“那块肌肉不应该整天保持紧绷状态。 如果确实如此，就像拿起一个轻的重物并试图将其举过头顶几个小时一样，”美国验光协会主席史蒂文·里德告诉美联社（美联社）。 举起来并不难，他说，“但过了一段时间，即使举起来不重，你的身体也会感到疲劳，”他补充道。
The vision problems can affect work, family time and rest. As an optometrist in Mississippi, Reed sees people who are experiencing eye pain, headaches and unclear vision linked with computer use. He suggests that people with such problems get an eye examination and take regular breaks from screen viewing.
视力问题会影响工作、家庭时间和休息。 作为密西西比州的一名验光师，里德发现人们因使用电脑而出现眼痛、头痛和视力模糊的症状。 他建议有此类问题的人进行眼部检查，并定期休息一下，不看屏幕。
Here are some more tips from eye health professionals to reduce eye strain caused by devices.
以下是眼健康专家提供的一些更多建议，可帮助您减少设备造成的眼睛疲劳。
Follow the 20-20-20 rule Take a break every 20 minutes from looking at a computer.
遵循 20-20-20 规则 每 20 分钟休息一下，不要看电脑。
During the break, focus your eyes on something that is about 20 feet away (6 meters) for 20 seconds. This will help ease tired, tight eye muscles. “Luckily, eye strain is temporary,” said Raj Maturi, an eye doctor, or ophthalmologist, at Midwest Eye Institute in Indianapolis and spokesperson for the American Academy of Ophthalmology.
休息期间，将目光集中在 20 英尺（6 米）外的某个物体上 20 秒。 这将有助于缓解疲劳、紧绷的眼部肌肉。 “幸运的是，眼睛疲劳是暂时的，”印第安纳波利斯中西部眼科研究所的眼科医生、美国眼科学会发言人 Raj Maturi 说。
“The best way to avoid these symptoms is by taking breaks from our screens or near work activities and using lubricating eye drops, if needed,” he said. People normally close their eyes very briefly about 18 to 22 times per minute.
他说：“避免这些症状的最佳方法是离开屏幕或在工作附近休息一下，并在需要时使用润滑眼药水。” 人们通常会短暂地闭上眼睛，大约每分钟 18 到 22 次。
This helps lubricate the eye naturally. But when looking at a screen, people might close their eyes only three to seven times per minute, the Cleveland Clinic says. That is when use of eye drops might be considered. Change your desk setup Some people find that using a larger computer screen helps reduce eye tiredness, or fatigue.
这有助于自然润滑眼睛。 但克利夫兰诊所表示，当人们看屏幕时，每分钟可能只闭上眼睛三到七次。 这时可以考虑使用眼药水。 改变你的办公桌设置 有些人发现使用更大的电脑屏幕有助于减轻眼睛疲劳或疲劳。
You can also increase the image size on your laptop, monitor or smartphone screen.
您还可以增加笔记本电脑、显示器或智能手机屏幕上的图像尺寸。
Sitting an arm’s length away from your screen and looking down at it also can help reduce eye strain, the American Academy of Ophthalmology says. Some products for computer users, such as blue light glasses, are marketed with claims that they will reduce eye strain, improve sleep and prevent eye disease.
美国眼科学会表示，坐在距离屏幕一臂远的位置并低头看屏幕也有助于减轻眼睛疲劳。 一些针对电脑用户的产品（例如蓝光眼镜）在销售时声称可以减轻眼睛疲劳、改善睡眠和预防眼部疾病。
But several studies have found the glasses are not very effective, says the American Academy of Ophthalmology.
但美国眼科学会表示，多项研究发现这种眼镜效果并不理想。
The group says it is how people use digital devices that causes problems, not the blue light coming from screens. Extracurricular optics Even after stepping away from work on larger computers, many adults find themselves using smaller digital devices for reading or watching shows. And many children use small digital devices such as laptops, tablets, and smartphones in school.
该组织表示，导致问题的是人们使用数字设备的方式，而不是屏幕发出的蓝光。 课外光学 即使不再使用大型计算机工作，许多成年人仍然发现自己使用较小的数字设备来阅读或观看节目。 许多孩子在学校使用笔记本电脑、平板电脑和智能手机等小型数字设备。
Ayesha Malik of the Children’s Hospital of Philadelphia said that too much screen time or focusing on nearby objects can speed development of nearsightedness, especially in children.
费城儿童医院的阿伊莎·马利克表示，过多的屏幕时间或关注附近的物体会加速近视的发展，尤其是儿童。
She added that anyone watching shows should do so on a television, instead of a tablet, to help avoid eye strain. Children should follow the 20-20-20-2 rule, she said.
她补充说，任何观看节目的人都应该在电视上而不是平板电脑上观看，以避免眼睛疲劳。 她说，孩子们应该遵循 20-20-20-2 规则。
The added “2” stands for 2 hours of play outside every day, which helps with eye development, Malik said. “The reality is that most children are engaging with screens throughout the day at school and home.
马利克说，添加的“2”代表每天在户外玩耍2小时，这有助于眼睛发育。 “现实情况是，大多数孩子在学校和家里全天都在接触屏幕。
It becomes difficult to track the total number of hours,” she said. “Aim for not more than 20 minutes during any one session.” The blue light that digital screens release can increase a person’s alertness, experts say.
跟踪总小时数变得很困难，”她说。 “任何一场训练的时间不要超过 20 分钟。” 专家表示，数字屏幕释放的蓝光可以提高人的警觉性。
As a result, their use might make it difficult to fall asleep or sleep well. To give your eyes and brain the rest they need, doctors suggest turning off screens one to two hours before going to sleep. You can also change the setting on digital devices to lower screen brightness.
因此，使用它们可能会导致难以入睡或睡不好。 为了让您的眼睛和大脑得到所需的休息，医生建议在睡觉前一到两个小时关闭屏幕。 您还可以更改数字设备上的设置以降低屏幕亮度。
If you are used to watching videos at night, try listening to an audiobook or podcast instead. I’m Anna Matteo.
如果您习惯在晚上看视频，请尝试听有声读物或播客。 我是安娜·马特奥。
And I'm John Russell. Cathy Bussewitz reported on this story for the Associated Press. John Russell adapted it for VOA Learning English. _____________________________________________________ focus – v. to adjust the point of concentration of the eye optometrist – n. a health care professional who examines and treats the eye for problems engage – v. to give attention to something, to participate lubricate – v. to apply something that lessens or prevents difficulty or friction fatigue – n. tiredness or exhaustion from exertion or stress progression – n. the action or process of developing (or progressing)
我是约翰·拉塞尔。 凯茜·布塞维茨 (Cathy Bussewitz) 为美联社报道了这个故事。 约翰·拉塞尔将其改编为美国之音英语学习频道。 _____________________________________________________ focus – v. 调整眼睛的焦点 验光师 – n.检查和治疗眼睛问题的医疗保健专业人员 Engage – v. 关注某事、参与 润滑 – v. 使用某种东西来减少或防止困难或摩擦 疲劳 – n.由于劳累或压力而感到疲倦或疲惫 进展 - n.发展（或进展）的行动或过程