Reduce computer-related eyestrain
減少電腦相關的眼睛疲勞症
If sitting in front of the computer all day is making your eyes burn, your neck ache and your vision blurry, you might have a common problem known as eyestrain. In medical terms, it's called Computer Vision Syndrome, and today I'll give you five tips that will hopefully make it all go away.
如果整天坐在電腦前面讓你的眼睛灼痛、肩頸痠痛以及視線模糊，你可能得了一個我們所謂眼睛疲勞的通病。在醫學上的專有名詞叫做電腦視覺症候群，而今天呢，我會教你五個小秘訣，希望能讓它完全消失。
1. Adjust your monitor
Sometimes a simple tweak to your monitor setup will do the trick. So your monitor should be 20 to 30 inches away from your eyes. If it's too far or too close, adjust accordingly. Also the top of your monitor should be at eye level, because you should be looking down at your work, not up. So if you need to adjust the height of your monitor, up or down. If you need extra height, you can use risers like these, or hardcover books if you have them around.
1. 調整你的螢幕
有時候簡單的扭一扭你的螢幕設置就可以達到目的了。所以你的螢幕應該距離你的眼睛二十到三十英吋遠。如果太遠或是太近，調整一下。同時你的螢幕頂端應該和眼睛同水平，因為工作中你應該往下看，而不是往上看。所以如果你需要調整你螢幕的高度，往上或往下調。如果你需要額外的高度，你可以用像這樣的升高器，或是用硬皮精裝書，如果你附近就有的話。
2. Tweak the lighting
There is a chance your eyestrain is caused by too much artificial or natural light. So if you can, turn off any harsh fluorescent light. Instead, use a floor lamp or a desk lamp, and position it so that it's giving off indirect light on either side of your computer.
2. 調整光線
有可能你的眼睛疲勞是由過多的人工或是自然光線所造成。所以如果可以的話，關掉任何刺眼的螢光燈。取而代之的是，使用立燈或是桌燈，並安置好它，這樣它會在你的電腦兩邊散發出間接的光線。
3. The 20-20-20 rule
One simple way to offset long hours of the computer is to use the 20-20-20 rule. Every 20 minutes you find an object 20 feet away and stare at it for 20 seconds. Doing so exercise your eyes, plus it will give you a little relief from staring at the bright white screen all day. If you need reminders to take these breaks, consider a program like Break Taker for PC, or Time Out for MAC.
3. 20-20-20定律
一個簡單去抵銷長時間使用電腦之不良效果的方法是使用20-20-20定律。每二十分鐘你找個二十英尺遠的東西，並盯著它看二十秒鐘。這樣做會運動你的雙眼，加上它會讓你從整天凝視亮白螢幕中，得到一些舒緩。如果需要有人提醒你休息一下，考慮看看像是PC上的Break Taker程式，或是MAC上的Time Out程式。
4. Computer glasses
In an office or even at home, you might have a lot of light around your desk—natural light coming from your window, and worst of all: the backlight of your monitor. All these things are really harsh on your eyes and cause fatigue, so one solution is Gunnar's glasses. They are tinted yellow to offset the cool blue light your monitor produces. In my experience, they've been a big help, but they do take some getting used to, and you've got a look like this.
4. 電腦眼鏡
在辦公室甚至在家裡，你可能有很多光線照著你的書桌－－窗戶進來的自然光、還有最糟的是：你螢幕的背光。所有這些東西都是很刺眼的，而且會造成疲勞，所以有個解決方案是Gunnar眼鏡。它們被染成黃色去抵銷你的螢幕所產生的冷藍光。就我的經驗來說，它們很有用，但它們的確需要適應，而你會看起來像這樣。
5. The right setup
If your keyboards are over here, and your reading materials are over there, and your computer screen is up here, you're forcing your eyes to constantly readjust to those various distances, which causes eye fatigue and headaches, and so on and so forth. Instead, your keyboard should be directly in front of your computer screen, and your reading materials should be adjacent to them. In easy way to do this, is to use something called a copy holder, which holds your papers in place while you type.
5. 正確的設置
如果你的鍵盤在這邊，你的閱讀資料在那邊，還有你的電腦螢幕在這上面，你在迫使你的眼睛時常去一再調整以適應那些不同的距離，那會造成眼睛疲勞和頭痛，諸如此類的。取而代之，你的鍵盤應該直接放在你的電腦螢幕前面，而你的閱讀資料應該就在旁邊。要簡單做到這樣，使用某種叫做打字看板夾的東西，在你打字的時候它夾住你的文件以供審視。
With all these tips in place, hopefully you'll see a lot less stress on your eyes. But if you're still suffering, I'd suggest getting an eye exam. You might find that all you need is a pair of reading glasses. If you have any tips or questions, hit me up on Twitter and follow C-Net HowTo for more guides like this. For C-Net.com, I'm Sharon Vaknin.
有了所有這些小技巧，希望你可以減少很多眼睛的壓力。但是如果你仍然疼痛，我會建議去做眼部檢查。你可能發現你所需要的只是一副老花眼鏡。如果你有任何小技巧或是問題，在Twitter上通知我並關注C-Net HowTo，看更多像這樣的指南。C-Net.com。我是Sharon Vaknin.
- 「達到目的、有效」- Do The Trick
Sometimes a simple tweak to your monitor setup will do the trick.
有時候簡單的扭一扭你的螢幕設置就可以達到目的了。 - 「散發、釋放」- Give Off
Instead, use a floor lamp or a desk lamp, and position it so that it's giving off indirect light on either side of your computer.
取而代之的是，使用立燈或是桌燈，並安置好它，這樣它會在你的電腦兩邊散發出間接的光線。 - 「通知我、聯繫我」- Hit Me Up
If you have any tips or questions, hit me up on Twitter and follow C-Net HowTo for more guides like this.
如果你有任何小技巧或是問題，在Twitter上通知我並關注C-Net HowTo，看更多像這樣的指南。
