如何在使用电脑工作的同时避免眼疲劳

方法 1

方法 1 的 3:放松你的眼睛

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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]
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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]
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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]
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可靠来源

Mayo Clinic

前往来源

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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]
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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]
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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]
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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]
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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]
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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。

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方法 2

方法 2 的 3:改善环境

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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]
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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。

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2
尽可能和屏幕保持距离,越远越好:50-100cm是最佳距离。[11]
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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。

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3
调节电脑光线,调低亮度,加强对比度,给眼睛减压。[12]
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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]
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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]
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研究来源

每天用抗静电溶液擦拭屏幕。

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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]
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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]
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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]
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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]
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f.lux就是这么一个软件。[19]
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它能减少夜间或者在阴暗环境下用电脑的刺激。[20]
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减少强光,电脑发出的眩光也会引起眼部疲劳。[21]
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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。

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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]
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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]
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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]
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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]
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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。

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方法 3

方法 3 的 3:应对严重的眼疲劳

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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。

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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]
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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]
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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]
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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]
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