Laboratory studies have shown that prolonged exposure to high-intensity blue light damages retinal cells in mice. But epidemiological studies on real people tell a different story.

實驗室研究表明，長時間暴露在高強(qiáng)度的藍(lán)光下會損傷小白鼠的視網(wǎng)膜細(xì)胞。但是以真人為研究對象的流行病學(xué)研究卻有不同的發(fā)現(xiàn)。

So， why the disconnect between blue light’s effects on rodent eyes and human eyes？

那么，為什么藍(lán)光對嚙齒動物的影響，與其對人眼的影響會不同呢？

Human eyes are different than rodent eyes. We have protective elements， such as macular pigments and the natural blue-blocking ability of the crystalline lens. These structures absorb blue light before it reaches the delicate retina.

人眼和嚙齒動物的眼睛不同。我們?nèi)搜塾斜Ｗo(hù)性成分，如黃斑色素以及天然防藍(lán)光的晶狀體。這些結(jié)構(gòu)能在藍(lán)光到達(dá)脆弱的視網(wǎng)膜之前就把它吸收掉。

Just because blue light isn’t harming your retina doesn’t mean your electronic devices are harmless. Because of its wavelength， blue light does disrupt healthy sleep physiology.

僅僅因為藍(lán)光不會傷害你的視網(wǎng)膜，并不意味著你的電子設(shè)備就沒有害處。藍(lán)光的波長導(dǎo)致它確實會擾亂健康睡眠的生理規(guī)律。

Mounting evidence suggests that screen time before bed increases the time it takes to fall asleep. It also robs you of restorative rapid-eye-movement sleep， dulls focus， and diminishes brain activity the next day.

越來越多的證據(jù)表明，睡覺前看屏幕會增加入睡時間。它還會讓你無法完成恢復(fù)精力的快速動眼睡眠，讓你在第二天無法集中注意力，大腦的活躍度下降。

There are ways to make your screen viewing more comfortable and more conducive to sleep.

這里有一些方法能讓你看屏幕時更舒服，并降低其對睡眠的影響。

First， turn off your electronic devices before bed. Outside of the bedroom， when you do look at your screens， lower the brightness.

首先，睡覺前關(guān)掉你的電子設(shè)備。在臥室之外的其他場所看屏幕時，要調(diào)低屏幕亮度。

Second， follow the “20-20-20” rule. The American Optometric Association defines this rule as taking a 20-second break every 20 minutes to look at something 20 feet in the distance. This will allow your eyes to blink and relax.

其次，遵循“三個20”原則。美國驗光協(xié)會將其定義為：每隔20分鐘休息20秒，并注視20英尺（6.1米）外的物體。這會讓你的眼睛有眨眼和放松的機(jī)會。

Third， use lubricating eye drops before extended computer use. This tactic will reinforce the body’s natural tears and keep the eye’s surface hydrated.

再次，在長時間使用電腦前點滴潤滑型眼藥水。這個方法能補(bǔ)充人體的天然淚液，使眼球表面保持濕潤。

Word Bank

retinal /'ret?nl/ adj. 視網(wǎng)膜的

rodent /'r??dnt/ n. 嚙齒動物

pigment /'p?ɡm(xù)?nt/ n. 色素；顏料

conducive /k?n'dju?s?v/ adj. 使容易（或有可能）發(fā)生的

Fresh air is conducive to health.

lubricate /'lu?br?ke?t/ v. 給……上潤滑油；上油于