长时间看屏幕致视力下降，上班族该如何有效保护眼睛?

一项研究发现，英国白领平均每天屏幕使用时间超过12小时，超八成白领认为，长期盯着屏幕导致他们的视力下降，88%的人感到眼睛疲劳或头痛。

More than a quarter have to enlarge the font size on their mobile phone so they can read it clearly and half confess they're forced to zoom in on images to see them clearly. Meanwhile, 28% regularly squint at the screen – all of which are tell-tale signs of presbyopia.
超过四分之一的受访者表示，必须放大手机字体大小才能看清楚，一半受访者表示不得不放大图像才能看清楚。28%的受访者经常斜视屏幕——以上表现都是老花眼的明显特征。

"Our eyes are not designed to be fixed on a single object for a long period of time, especially smaller format laptops, tablets or smart devices. They may feel uncomfortable, sore, tired and even start to itch or burn. In rare cases, dry eyes syndrome can lead to more serious eye issues," says Giles Edmonds, clinical services director at Specsavers.
Specsavers临床服务总监吉尔斯·埃德蒙兹表示：“我们的眼睛并不适合长时间盯着某个物体，尤其是较小尺寸的笔记本电脑、平板电脑或智能设备。这可能引起眼睛不适、疼痛、疲劳，甚至发痒或灼痛。极端情况下，干眼症会导致更严重的眼部问题。”

Dry eye syndrome is a condition where the eyes do not make enough tears, or the tears evaporate too quickly. If appropriate measures aren't taken, this may lead to conjunctivitis or inflammation of the cornea.
干眼症的表现为眼睛无法分泌足够的眼泪，或者眼泪蒸发得太快。如果不采取适当的措施，可能会导致结膜炎或角膜炎。

The good news is that there are some simple solutions to prevent eye strain and irritation, and preserve your eye health overall.
好消息是，一些做法可以预防眼睛疲劳和炎症，保护眼睛健康。

工作时如何保护眼睛

Rest your eyes: Follow the 20:20:20 rule, looking up from your screen every 20 minutes and look at something 20 feet away for at least 20 seconds. Looking into the distance helps relax the focusing muscles of your eyes, which in turn reduces eye fatigue
让眼睛得到休息：遵循20：20：20原则 ，每20分钟从屏幕上抬起头来，看着20英尺（约6米）外的东西至少20秒。眺望远方有助于放松眼睛的聚焦肌肉，从而缓解眼疲劳

Adjust your workstation: Change your screen settings to ensure that the brightness and contrast are balanced correctly, as well as making fonts larger. Also, be mindful of how your workstation is positioned. Adjust your screen so it is 15-20 degrees below eye level and around 50-70cm away from the eyes and make sure your room is properly lit to avoid squinting
改变工作环境：更改屏幕设置以确保亮度和对比度合适，并放大字体。此外，还要注意电脑的位置，调整屏幕，使其低于眼睛水平15-20度，距离眼睛50-70厘米左右，并确保房间光线充足，避免斜视

Reduce glare: Reflections on your computer screen can cause glare and lead to eye strain. Try reducing this by attaching an anti-glare screen to your monitor or laptop to avoid external light shining onto the screen. Glasses wearers can also have lenses treated with an anti-glare coating
减少眩光：电脑屏幕上的反射会导致眩光并引起视觉疲劳。可以在显示器或笔记本电脑上安装防眩光屏幕来缓解这种情况，以免外部光线照射到屏幕上。佩戴眼镜的人也可以在镜片上涂上防眩光涂层