防藍(lán)光眼鏡真的有用嗎？這些實(shí)用的護(hù)眼知識(shí)了解一下

如今，人們的日常生活已經(jīng)離不開電腦、手機(jī)，但這些電子產(chǎn)品在帶給人更多方便、樂趣的同時(shí)，也會(huì)導(dǎo)致眼睛疲勞、近視加深等視覺問題。

有人指出，“電子產(chǎn)品所發(fā)出的高能短波藍(lán)光是造成眼干、眼澀、眼疲勞的罪魁禍?zhǔn)住保谑欠浪{(lán)光眼鏡應(yīng)運(yùn)而生，并且銷量不俗。

防藍(lán)光眼鏡真能保護(hù)眼睛，還是只是一個(gè)市場(chǎng)噱頭呢？在下結(jié)論之前，我們首先需要了解一下什么是藍(lán)光？

Blue light is a type of electromagnetic radiation with a very short wavelength that produces a high amount of energy. While it's true that light can damage your eyes under certain circumstances, there's no scientific evidence suggesting that blue light is harmful to our eyes. But many people still think it is, which is why blue light-blocking glasses are so popular.

藍(lán)光是一種波長(zhǎng)非常短、能量巨大的電磁輻射。雖然在某些情況下光線確實(shí)會(huì)損傷我們的眼睛，但是目前并沒有科學(xué)證據(jù)表明藍(lán)光對(duì)我們的眼睛有害。不過許多人仍然認(rèn)為藍(lán)光確實(shí)有害，這就是防藍(lán)光眼鏡如此受歡迎的原因。

"Everyone is very concerned that (blue light) may be causing damage to the eye, and it's a valid concern, but there's no evidence it may be causing any irreversible damage," Dr. Rahul Khurana, clinical spokesman for the American Academy of Ophthalmologists, told Business Insider.

美國(guó)眼科學(xué)會(huì)臨床發(fā)言人拉胡爾?庫(kù)拉納博士對(duì)商業(yè)內(nèi)幕網(wǎng)表示：“每個(gè)人都非常擔(dān)心藍(lán)光可能會(huì)對(duì)眼睛造成損害，這種擔(dān)憂是合理的，但是目前還沒有證據(jù)表明藍(lán)光可能會(huì)對(duì)眼睛造成任何不可逆轉(zhuǎn)的損傷”。

Blue light exposure is nothing new. In fact, the sun is the largest source of blue light. Moreover, blue light is also present in fluorescent and LED light.

藍(lán)光照射并不罕見。事實(shí)上，太陽(yáng)就是藍(lán)光最大的來源。此外，藍(lán)光也存在于熒光燈和LED燈中。

But if blue light isn't harmful, then why are we constantly rubbing our peepers when we're looking at our screens? The answer is eyestrain: More than 60 percent of people experience problems associated with digital eyestrain. And blue light, it seems, isn't the cause. Instead, our eyes are so strained because most of us blink less when we stare at our digital devices.

但如果藍(lán)光是無害的，為什么我們?cè)诳雌聊坏臅r(shí)候會(huì)不停揉眼睛呢？真正的答案是眼睛疲勞：超過60%的人存在因使用電子產(chǎn)品導(dǎo)致的眼疲勞問題。而藍(lán)光似乎并不是造成這些問題的原因。我們的眼睛之所以會(huì)如此疲憊，是因?yàn)榇蠖鄶?shù)人在盯著電子產(chǎn)品時(shí)，眨眼的次數(shù)會(huì)減少。

So if eyestrain is the real issue, blue light-blocking glasses are probably useless. However, wearing them could potentially help you get a good night's sleep. That's because blue light, research has shown, affects your body's circadian rhythm, your natural wake and sleep cycle. According to Harvard researchers, any kind of light — including blue light — can tamp down your body's ability to secrete melatonin, a hormone that helps you sleep.

也就是說，如果眼疲勞才是真正的問題，那么防藍(lán)光眼鏡可能是無用的。不過，戴上它也許可以幫你改善睡眠。因?yàn)檠芯勘砻鳎{(lán)光會(huì)影響人體的晝夜節(jié)律，即生物鐘。據(jù)哈佛大學(xué)的研究人員稱，任何一種光（包括藍(lán)光）都會(huì)降低人體分泌褪黑素的能力，而褪黑素正是一種幫助你入眠的激素。

除了防藍(lán)光眼鏡，網(wǎng)絡(luò)上還流傳著許多關(guān)于保護(hù)眼睛的方法，比如下面這個(gè)“豆沙綠的桌面”。

據(jù)科普網(wǎng)站果殼網(wǎng)稱，將電腦設(shè)置成“豆沙綠”唯一可能做到的只是讓屏幕亮度變得不那么刺眼。對(duì)于由眨眼次數(shù)少使淚液蒸發(fā)過快造成的干眼，坐姿、與屏幕距離等問題造成的視疲勞、上身疼痛，“豆沙綠”是沒有任何效果的，靠這個(gè)操作保護(hù)視力不靠譜。

那么長(zhǎng)期使用電腦的你，應(yīng)該如何保護(hù)雙眼呢？我們整理了幾條小貼士：

Position your screen 20-30 inches away from your face, and make sure your eyes are level with the very top of your monitor. The key thing to remember is that you should be looking slightly down at your work. The center of the screen should be located between 15 and 20 degrees below horizontal eye level.

將屏幕放在距離臉部50-70厘米的位置，確保你的眼睛與屏幕頂部齊平。記住，關(guān)鍵是當(dāng)你看屏幕時(shí)視線應(yīng)該是稍微向下傾斜的。屏幕中心應(yīng)該位于水平視線以下15到20度之間。

Follow the 20-20-20 rule. Look away from your screen every 20 minutes for 20 seconds at a time and focus on a fixed point 20 feet away.

遵循20-20-20法則。每隔20分鐘將視線從屏幕前移開，盯著20英尺（約6米）外的一個(gè)固定點(diǎn)看20秒。

Most monitors let you adjust the color temperature manually. It's best to use a warmer (yellowish) color temperature in dark rooms and a colder (bluer) color temperature in bright rooms.

大多數(shù)顯示器可以手動(dòng)調(diào)節(jié)色調(diào)。最好在黑暗的房間里使用偏暖色調(diào)（偏黃），在明亮的房間里使用偏冷色調(diào)（偏藍(lán)）。

來源：howstuffworks.com，Wired，果殼網(wǎng)

編譯：董靜

審校：yaning