怎么在使用电脑工作的同时避免眼疲劳

最近许多人都会抱怨眼疲劳，很大一部分原因是电脑、平板、手机等数码设备占据了我们的生活。长时间地注视某一固定的点，会使得晶状体疲劳，进而引发眼部疲劳，甚至造成短暂的视力模糊。而这种视疲劳发生在儿童时期的话就会造成近视。^[1] 导致这种情况的原因，其实是眼睛的晶状体失去了调节能力，导致其“固化”。眼部疲劳还可能引起头疼、眼睛干涩甚至视力模糊等症状。好的是，避免视疲劳的方法有很多，有的甚至不用花一分钱。

步骤

放松你的眼睛

1. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/1\/12\/Avoid-Eye-Strain-While-Working-at-a-Computer-Step-1-Version-2.jpg\/v4-460px-Avoid-Eye-Strain-While-Working-at-a-Computer-Step-1-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/1\/12\/Avoid-Eye-Strain-While-Working-at-a-Computer-Step-1-Version-2.jpg\/v4-728px-Avoid-Eye-Strain-While-Working-at-a-Computer-Step-1-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 1 使用电脑的时候，每隔20分钟休息一次，向远处眺望6米之外的物体，保持至少20秒钟。如果附近有窗户，可以直接望向窗外。^[2]
   • 还有一种方法，交替凝视远处和近处的物体，每次凝视十秒，再交换。重复至少10次以上，给你的眼睛来点小运动。^[3]
2. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/e\/e1\/Avoid-Eye-Strain-While-Working-at-a-Computer-Step-2-Version-2.jpg\/v4-460px-Avoid-Eye-Strain-While-Working-at-a-Computer-Step-2-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/e\/e1\/Avoid-Eye-Strain-While-Working-at-a-Computer-Step-2-Version-2.jpg\/v4-728px-Avoid-Eye-Strain-While-Working-at-a-Computer-Step-2-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 2 多眨眼，有时，眼部疲劳是因为人在注视某物的时候不自觉地减少眨眼的频率。所以工作时要有意识地眨眼，刻意比平常眨得更多一些。^[4]
3. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/0\/04\/Avoid-Eye-Strain-While-Working-at-a-Computer-Step-3-Version-2.jpg\/v4-460px-Avoid-Eye-Strain-While-Working-at-a-Computer-Step-3-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/0\/04\/Avoid-Eye-Strain-While-Working-at-a-Computer-Step-3-Version-2.jpg\/v4-728px-Avoid-Eye-Strain-While-Working-at-a-Computer-Step-3-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 3 闭上眼睛，转动眼球，可以更好地滋润眼球，也可以放松紧张的肌肉。
   • 闭上眼睛，顺时针转动眼球，然后再逆时针转动。这能放松你的眼球，让你觉得更舒服些。^[5]
4. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/f\/f0\/Avoid-Eye-Strain-While-Working-at-a-Computer-Step-4-Version-2.jpg\/v4-460px-Avoid-Eye-Strain-While-Working-at-a-Computer-Step-4-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/f\/f0\/Avoid-Eye-Strain-While-Working-at-a-Computer-Step-4-Version-2.jpg\/v4-728px-Avoid-Eye-Strain-While-Working-at-a-Computer-Step-4-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 4 在对着屏幕长时间地用眼后，休息一会儿，慢慢地环视你的房间。平稳、不间断地移动你的视线，看向距离远近不同的物体。^[6]
5. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/3\/33\/Avoid-Eye-Strain-While-Working-at-a-Computer-Step-5.jpg\/v4-460px-Avoid-Eye-Strain-While-Working-at-a-Computer-Step-5.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/3\/33\/Avoid-Eye-Strain-While-Working-at-a-Computer-Step-5.jpg\/v4-728px-Avoid-Eye-Strain-While-Working-at-a-Computer-Step-5.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 5 闭上眼睛，再向前极目远眺。保持一会儿，向下看，再闭上眼睛。^[7]
   • 重复几次，休息一会儿。
   • 下一步，像之前一样先闭上眼睛，再看向左边和右边。重复几次。^[8]
6. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/8\/86\/Avoid-Eye-Strain-While-Working-at-a-Computer-Step-6-Version-2.jpg\/v4-460px-Avoid-Eye-Strain-While-Working-at-a-Computer-Step-6-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/8\/86\/Avoid-Eye-Strain-While-Working-at-a-Computer-Step-6-Version-2.jpg\/v4-728px-Avoid-Eye-Strain-While-Working-at-a-Computer-Step-6-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 6 试试用手掌敷眼。眼部的肌肉就像有弹性的绳子一样，要张弛有度，不能长时间保持极度紧张的状态。不然它回弹的能力会减弱。及时放松眼睛，可以防止这种现象。用手心摩擦后产生的热度敷眼可以有效地放松双眼，下面是具体的做法：^[9]
   • 双手相互摩擦，产生热量。
   • 闭上双眼。
   • 用手轻轻地罩住眼睛，休息几分钟。
   • 用必要的话，再次把手掌搓热。

改善环境

1. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/9\/91\/Avoid-Eye-Strain-While-Working-at-a-Computer-Step-7.jpg\/v4-460px-Avoid-Eye-Strain-While-Working-at-a-Computer-Step-7.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/9\/91\/Avoid-Eye-Strain-While-Working-at-a-Computer-Step-7.jpg\/v4-728px-Avoid-Eye-Strain-While-Working-at-a-Computer-Step-7.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 1 调整显示屏的位置，你看显示器的角度也跟眼疲劳有关。显示器应该放在比眼睛稍低一点的位置。^[10]
   • 具体来说，显示器的顶端应该在正前方，并和眼睛齐平。
   • 这个姿势既不会给脖子施加太多的压力，也能减少眼部的工作量。
2. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/f\/f8\/Avoid-Eye-Strain-While-Working-at-a-Computer-Step-8.jpg\/v4-460px-Avoid-Eye-Strain-While-Working-at-a-Computer-Step-8.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/f\/f8\/Avoid-Eye-Strain-While-Working-at-a-Computer-Step-8.jpg\/v4-728px-Avoid-Eye-Strain-While-Working-at-a-Computer-Step-8.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 2 尽可能和屏幕保持距离，越远越好：50-100cm是最佳距离。^[11]
   • 你可能感觉这个距离会很累眼，但实际上，它反而能放松眼睛。
   • 因为显示器距离的问题，建议选择大一点的屏幕或者字体。
3. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/d\/d9\/Avoid-Eye-Strain-While-Working-at-a-Computer-Step-9-Version-2.jpg\/v4-460px-Avoid-Eye-Strain-While-Working-at-a-Computer-Step-9-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/d\/d9\/Avoid-Eye-Strain-While-Working-at-a-Computer-Step-9-Version-2.jpg\/v4-728px-Avoid-Eye-Strain-While-Working-at-a-Computer-Step-9-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 3 调节电脑光线，调低亮度，加强对比度，给眼睛减压。^[12]
   • 屏幕太亮对眼睛不好。
   • 屏幕黑白对比度不够，眼睛识别起来会很困难，这会加重眼疲劳，对眼部不益。^[13]
4. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/5\/5f\/Avoid-Eye-Strain-While-Working-at-a-Computer-Step-10-Version-2.jpg\/v4-460px-Avoid-Eye-Strain-While-Working-at-a-Computer-Step-10-Version-2.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/5\/5f\/Avoid-Eye-Strain-While-Working-at-a-Computer-Step-10-Version-2.jpg\/v4-728px-Avoid-Eye-Strain-While-Working-at-a-Computer-Step-10-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 4 清洁屏幕，弄掉上面的静电粉尘，这些粉尘可能进到眼睛里，刺激眼睛，并加重负担。并且，清洁屏幕还有减少眩光的作用。^[14]
   • 每天用抗静电溶液擦拭屏幕。
5. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/0\/02\/Avoid-Eye-Strain-While-Working-at-a-Computer-Step-11.jpg\/v4-460px-Avoid-Eye-Strain-While-Working-at-a-Computer-Step-11.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/0\/02\/Avoid-Eye-Strain-While-Working-at-a-Computer-Step-11.jpg\/v4-728px-Avoid-Eye-Strain-While-Working-at-a-Computer-Step-11.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 5 调节室内光线，尽可能和显示屏的光线一致。理想的工作环境，光线要柔和，尽量减少自然光线，杜绝任何荧光照明，而且工作台面不要反光。^[15]
   • 光线的亮度是很重要的，勒克斯是照明的单位，一般的工作亮度500勒克斯就够了。^[16] 灯泡的外包装上会标明勒克斯值。
   • 利用灯泡和窗帘调节好室内光线，或许可以缓解眼部疲劳。
   • 如果不能控制室内光线，调节显示器试试，具体来说应该叫色温。一般来说，关掉蓝光能减少眼部疲劳。^[17] 如果是Windows系统的电脑，那么操作面板就可以调节光线。
   • 现在有专门调控显示屏颜色的软件，会自动根据时间补偿日照改变所产生的色差。^[18] f.lux就是这么一个软件。^[19] 它能减少夜间或者在阴暗环境下用电脑的刺激。^[20]
6. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/f\/f4\/Avoid-Eye-Strain-While-Working-at-a-Computer-Step-12.jpg\/v4-460px-Avoid-Eye-Strain-While-Working-at-a-Computer-Step-12.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/f\/f4\/Avoid-Eye-Strain-While-Working-at-a-Computer-Step-12.jpg\/v4-728px-Avoid-Eye-Strain-While-Working-at-a-Computer-Step-12.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 6 减少强光，电脑发出的眩光也会引起眼部疲劳。^[21] 如果不能控制你工作环境的光线，考虑买个防眩屏或者防眩眼镜。
   • 防眩屏还能提高隐私性，别人只有站在屏幕正前方的时候才能看到你电脑里的东西。
   • 台式电脑的防眩屏要比笔记本更好买。
7. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/4\/41\/Avoid-Eye-Strain-While-Working-at-a-Computer-Step-13.jpg\/v4-460px-Avoid-Eye-Strain-While-Working-at-a-Computer-Step-13.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/4\/41\/Avoid-Eye-Strain-While-Working-at-a-Computer-Step-13.jpg\/v4-728px-Avoid-Eye-Strain-While-Working-at-a-Computer-Step-13.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 7 考虑买个高分辨率的屏幕，眼睛看起来也更舒服些。
   • 老的显示屏闪烁的频率更高，这很伤眼，高分辨率的显示屏要更稳定一些。^[22]
   • 老的显示器刷新的速度也更慢，会强迫眼睛不停地重新聚焦。^[23]
8. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/f\/ff\/Avoid-Eye-Strain-While-Working-at-a-Computer-Step-14.jpg\/v4-460px-Avoid-Eye-Strain-While-Working-at-a-Computer-Step-14.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/f\/ff\/Avoid-Eye-Strain-While-Working-at-a-Computer-Step-14.jpg\/v4-728px-Avoid-Eye-Strain-While-Working-at-a-Computer-Step-14.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 8 调整一下你用的材料的位置。不停地变换视线会使眼睛疲劳，除非是主动地锻炼自己的眼睛。给自己买一个支撑的架子，把书放在显示器旁边，这样眼睛不会过多地变换视线。^[24]
   • 不停地转换视线就意味着要在不同的东西上面聚焦再聚焦。
   • 当物体之间的距离只有几厘米的时候，眼睛就不用重复聚焦了。^[25]
   • 如果你会盲打的话，就不用来回看键盘和显示器，自是甚好。这样你就可以专心盯着你输入的材料，节省了打字的时间。

应对严重的眼疲劳

1. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/5\/5e\/Avoid-Eye-Strain-While-Working-at-a-Computer-Step-15.jpg\/v4-460px-Avoid-Eye-Strain-While-Working-at-a-Computer-Step-15.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/5\/5e\/Avoid-Eye-Strain-While-Working-at-a-Computer-Step-15.jpg\/v4-728px-Avoid-Eye-Strain-While-Working-at-a-Computer-Step-15.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 1 注意休息。如果你的眼疲劳极其严重，不适、甚至影响视线，立即停止使用电脑，远离任何强光。如果可以的话，到室外去，接受自然光线。或者是调暗室内光线，让眼睛远离强光，可能会觉得好一点。
2. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/0\/0e\/Avoid-Eye-Strain-While-Working-at-a-Computer-Step-16.jpg\/v4-460px-Avoid-Eye-Strain-While-Working-at-a-Computer-Step-16.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/0\/0e\/Avoid-Eye-Strain-While-Working-at-a-Computer-Step-16.jpg\/v4-728px-Avoid-Eye-Strain-While-Working-at-a-Computer-Step-16.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 2 准备好眼镜。如果眼睛近视了，要根据自己的度数选择合适的眼镜，不然也可能造成眼部疲劳。戴好的眼镜，杜绝一切不必要的疲劳。
   • 如果戴的是双光眼镜，用电脑的时候，可能会歪着头看。问问验光师，使用渐进镜片会不会好一点。
   • 眼科医生可能会推荐使用电脑专用眼镜，它们能帮助眼睛聚焦，进而减少眼部疲劳。^[26]
   • 如果眼镜带有防反射层的话，可以减少来自电脑的耀光。对于眼睛没有近视的人，可以买带有这种涂层的平光眼镜。
   • 找一找专门针对电脑使用的有色眼镜。带粉色涂层的一般可以减少电脑耀光，而其他的颜色的眼镜还过滤电脑释放出来的蓝光。蓝光会造成眼部疲劳。^[27]
3. {"smallUrl":"https:\/\/www.zenmeban.com\/images_en\/thumb\/4\/48\/Avoid-Eye-Strain-While-Working-at-a-Computer-Step-17.jpg\/v4-460px-Avoid-Eye-Strain-While-Working-at-a-Computer-Step-17.jpg","bigUrl":"https:\/\/www.zenmeban.com\/images\/thumb\/4\/48\/Avoid-Eye-Strain-While-Working-at-a-Computer-Step-17.jpg\/v4-728px-Avoid-Eye-Strain-While-Working-at-a-Computer-Step-17.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"<div class=\"mw-parser-output\"><\/div>"} 3 如果眼部疲劳的症状不减退甚至恶化，立即就医。
   • 如果眼部问题长期困扰着你，最好还是早点看医生。^[28] 重新验光，看眼镜的度数对不对。
   • 试试双光眼镜或者其他类型的眼镜，看有没有用。
   • 眼部不适的同时还可能带有偏头痛。这是严重头痛的一种，现在的医疗水平也可以治疗。接受检查，看看到底是什么导致了这种偏头痛。^[29]

小提示

• 多补充水分。眼部干燥也会引起眼部疲劳。每天喝8到10杯水，能很好地解决这个问题。^[30]
• 眼睛干的时候可以滴一点人工眼泪。^[31]
• 在室内工作的时候，为了防止眼睛干燥，可以用空气过滤器过滤掉粉尘，再用加湿器加大空气湿度。^[32]

警告

• 带有头痛、偏头痛、视线模糊等症状的严重眼疲劳需要咨询专业人员。可以看眼科医生或者去就近的急诊室。
• 和身体其他部位的肌肉一样，眼部肌肉也需要锻炼。减少强光，好好休息。如果这样做还是没有好转，找医生寻求帮助。如果眼疲劳的同时还伴有眼痛，请赶快就医。== 来源和引文 ==

1. ↑ http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3888556/
2. ↑ http://www.allaboutvision.com/cvs/irritated.htm
3. ↑ http://www.allaboutvision.com/cvs/irritated.htm
4. ↑ http://www.mayoclinic.org/diseases-conditions/eyestrain/basics/prevention/con-20032649
5. ↑ http://drbenkim.com/reduce-eyestrain-improve-vision.html
6. ↑ http://www.webmd.com/eye-health/computer-vision-syndrome?page=2
7. ↑ http://drbenkim.com/reduce-eyestrain-improve-vision.html
8. ↑ http://drbenkim.com/reduce-eyestrain-improve-vision.html
9. ↑ http://kdtoptometry.com/2014/02/eye-care-tips-computer-users-must-know/
10. ↑ http://www.webmd.com/eye-health/news/20041115/heavy-computer-use-linked-to-glaucoma
11. ↑ http://www.webmd.com/eye-health/news/20041115/heavy-computer-use-linked-to-glaucoma
12. ↑ http://www.allaboutvision.com/cvs/irritated.htm
13. ↑ http://www.allaboutvision.com/cvs/irritated.htm
14. ↑ http://www.theatlantic.com/health/archive/2012/09/how-to-keep-computer-screens-from-destroying-your-eyes/263005/
15. ↑ http://www.allaboutvision.com/cvs/irritated.htm
16. ↑ http://www.engineeringtoolbox.com/light-level-rooms-d_708.html
17. ↑ http://www.wired.com/2013/09/flux-eyestrain/
18. ↑ http://www.wired.com/2013/09/flux-eyestrain/
19. ↑ https://justgetflux.com/
20. ↑ http://www.pcworld.com/article/238611/flux.html
21. ↑ http://www.allaboutvision.com/cvs/irritated.htm
22. ↑ http://www.eizoglobal.com/library/basics/eyestrain/#tab03
23. ↑ http://www.allaboutvision.com/cvs/irritated.htm
24. ↑ http://www.allaboutvision.com/cvs/irritated.htm
25. ↑ http://office-ergo.com/eyestrain-neck-pain/
26. ↑ http://www.allaboutvision.com/cvs/computer_glasses.htm
27. ↑ http://www.allaboutvision.com/cvs/faqs.htm
28. ↑ http://www.webmd.com/eye-health/eye-fatigue-causes-symptoms-treatment?page=2
29. ↑ http://www.thinkaboutyoureyes.com/articles/diseases-conditions/digital-fatigue
30. ↑ http://news.essilorusa.com/stories/detail/dehydrated-how-not-drinking-enough-water-impacts-your-eyes
31. ↑ http://www.m.webmd.com/eye-health/eye-fatigue-causes-symptoms-treatment
32. ↑ http://news.essilorusa.com/stories/detail/dehydrated-how-not-drinking-enough-water-impacts-your-eyes