What is computer vision syndrome – and how can I prevent it? 什么是計算機視覺綜合癥？如何預防？

Do you sit in front of a screen at work for hours, then leave with a headache, sore, dry, blurry eyes and a painful neck? If so, welcome to computer vision syndrome (CVS), a condition just waiting to happen to those who use a screen for more than three hours a day. This happens to be quite a lot of us – about 70 million worldwide. At the risk of being alarmist, some researchers argue that CVS is the “No 1 occupational hazard of the 21st century”. But back pain, tension headaches and discomfort are not inevitable consequences of screen time – perhaps we should simply be more careful. At the very least, we should encourage our children to develop good screen habits.

你是不是坐在屏幕前工作幾小時之后，感覺頭痛、酸痛、干燥、眼部模糊以及頸部疼痛?如果是這樣的話，那么你就是得了計算機視覺綜合癥(CVS)，那些每天在屏幕前工作3小時以上的人一般都會出現(xiàn)這些癥狀。許多人都已經(jīng)有這一病癥——世界上約有70,000,000人。雖然有點危言聳聽，但是一些研究者稱計算機視覺綜合癥是21世紀第一大職業(yè)危險。但是背痛、緊張性頭痛以及不舒服并不是看屏幕時間過長所引起的必然結(jié)果。或許我們僅僅應該更加注意一些。我們至少應該鼓勵我們的孩子養(yǎng)成良好的屏幕習慣。

What can we do about it?

我們可以如何處理計算機視覺綜合癥呢?

Eyes work harder when they read from a screen because computer images are made of pixels, tiny dots that have a bright centre and blurred edges. Printed images and words, by comparison, are solid and well-defined. Our eyes constantly have to focus, relax and refocus to read the pixels, which tires out the muscles. The 20-20-20 rule to combat this says you should take a 20-second break every 20 minutes and focus on points 20ft from your computer. When we look at a screen, we don’t blink as much as we do normally, so consciously doing so will moisten your eyes and reduce irritation.

當我們在屏幕上閱讀的時候，我們的眼睛工作很困難，因為電腦圖像由像素、小點形成，而且有明亮中心區(qū)域以及模糊的邊緣區(qū)域。打印的圖像以及單詞，對比來看，要更加清晰、界限明確。我們的眼睛不得不集中、放松、再集中來閱讀像素，這樣會造成眼部疲勞。對抗這一問題的20-20-20法則稱，你應當每20分鐘之后就休息20秒，而且距離電腦的距離應為20英尺。當我們看屏幕的時候，我們眨眼的次數(shù)要比平常少，所以自覺這樣做就可以保持眼部濕潤，減少刺激。

When it comes to the distance you sit from the screen, how you sit and the optimum level for reading documents, it becomes rather prescriptive. It’s more comfortable to look down at a screen, so keep yours 15 to 20 degrees below eye level (about 10-13cm, or 4-5in), as measured from the centre of the screen.

當說到座位距離屏幕尺寸、如何坐以及閱讀文件的最標準水準的時候，那就相當規(guī)范了。低頭看屏幕會更加舒服，所以要保持屏幕低于眼部水平15—20度(約為10—13厘米或者4—5英寸)，從屏幕中心測量。