如果你总是盯着手机,这些方法可以缓解眼睛疲劳

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.

双击浏览完Ins、约会软件左滑右滑，噢，还有工作，不可否认，我们大多数人都会花大量的时间盯着屏幕。制药公司Shire和媒体与科技公司Thrive Global开展的一项新的屏幕调查表明：事实上，近三分之一的美国成年人表示，他们每天看屏幕的时间超过10小时。

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.

尽管我们喜欢数字排毒这个概念，但把手机放一边或关掉屏幕的建议并不总是切实可行的。但眼科医生却发现，年轻人的眼健康问题更多，他们认为这与屏幕直接相关。

"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.

"我们知道，当我们使用屏幕的时候，我们的眨眼频次可能会降低高达50%，"杜克大学眼科中心（与Eyelove合作）的眼科医生Preeya Gupta医学博士说道。听起来没什么大不了，但眨眼会分泌眼泪，落在眼球上，保护眼睛不疲劳。眨眼次数减少，你更有可能出现干眼症状，如刺激、灼烧和痒痒的感觉，她说道。

Follow the 20-20-20 rule

遵循20-20-20的规则

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简单方法之一就是遵循20-20-20的规则，国家眼科研究所的Rachel Bishop医学博士说道。"每做事20分钟就把视线移到离屏幕20英尺以外的地方，保持约20秒，"她解释道。这样做不仅能使你的大脑更清醒，而且你的眼睛也会慢慢失去焦点，放松眼部肌肉。"眼部肌肉和身体其它部位的肌肉一样，"她说道。"如果你的视力总是聚焦在靠近你的物体上，那你就会索取太多。"

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.

另一个保护眼睛的技巧很简单：眨眼。是的，刚开始听上去可能有点傻，因为眨眼是我们最不该考虑的事情之一。