白天：用腦一天，累到?jīng)]邊；晚上： 床上側(cè)躺，手機(jī)登場(chǎng)！

Late-night smartphone use in dark environments — especially in side-lying positions — is raising concerns about potential long-term damage to vision.

這是不是你深夜玩手機(jī)的常用姿勢(shì)？

“嘖，沒辦法啊，這晚上的手機(jī)就是比白天的好玩！”

注意啦！就是這個(gè)看似舒適的玩手機(jī)習(xí)慣——關(guān)燈側(cè)躺玩手機(jī)，可能讓你的眼睛“瞎”得更快！

當(dāng)然，這是夸張說法，但長(zhǎng)期這么做確實(shí)會(huì)嚴(yán)重?fù)p傷視力！

Many people unwind by scrolling on their phones in bed, but experts warn that this habit can strain the eyes.

明暗反差過大

刺激視網(wǎng)膜，加重黃斑區(qū)負(fù)擔(dān)

眾所周知，我們的眼睛自帶調(diào)光系統(tǒng)。黑暗環(huán)境下：瞳孔會(huì)放大，讓更多光線進(jìn)入，幫助我們看清東西；光亮環(huán)境下：瞳孔會(huì)縮小，從而進(jìn)入的光線減少，能更好地保護(hù)眼球。

而關(guān)燈玩手機(jī)，全黑的環(huán)境+手機(jī)局部的強(qiáng)光會(huì)造成極強(qiáng)的明暗反差，讓我們的瞳孔處于放大—縮小—放大—縮小的循環(huán)中，長(zhǎng)期下來會(huì)刺激眼底視網(wǎng)膜（retina），加重黃斑區(qū)（macula）負(fù)擔(dān)。

The sharp contrast between a bright screen and a dark environment forces the pupils to constantly adjust, potentially overstimulating the retina and increasing pressure on the macula.

當(dāng)然，這時(shí)候就有網(wǎng)友舉手發(fā)言了：打開護(hù)眼模式不就行了嗎？

別天真了！護(hù)眼模式不過是給屏幕加層暖光濾鏡，刺眼的藍(lán)光少了，可明暗反差的問題還在，該傷眼還是傷眼。

那打開手電筒總行了吧？

開了手電筒，明暗對(duì)比更強(qiáng)烈了，眼睛受到的刺激翻倍，不適感直接拉滿，傷眼效果加倍。

"Night mode" or "eye comfort" settings offer only limited relief. While they reduce blue light, they do not address the contrast between a bright screen and a dark room. Using a flashlight may further intensify glare and discomfort.

長(zhǎng)時(shí)間看手機(jī)

干眼癥風(fēng)險(xiǎn)增加

很多人以為“干眼癥”（dry eye syndrome）就是眼睛干巴巴的，忍忍就過去了。千萬別小瞧它！

干眼癥一開始，可能只是不起眼的癥狀：

若長(zhǎng)期放任不管，后續(xù)會(huì)發(fā)展為眼痛、畏光，甚至影響正常視物，連睜眼都覺得難受。

Many people also underestimate dry eye syndrome, assuming it is merely mild dryness. However, if left untreated, it can progress to eye pain, light sensitivity, and even impaired vision.

而長(zhǎng)時(shí)間關(guān)燈玩手機(jī)，是導(dǎo)致干眼癥的一個(gè)明確危險(xiǎn)因素！

正常情況下，我們每分鐘眨眼15~20次，但當(dāng)我們?cè)诤诎抵袑Ｗ⒖词謾C(jī)，則會(huì)不自覺地減少眨眼次數(shù)，刷起手機(jī)來可能眨眼次數(shù)不足5次。

長(zhǎng)期下來，淚液蒸發(fā)過快，導(dǎo)致眼球得不到滋潤(rùn)，干眼癥自然就找上門了。

Experts note that prolonged smartphone use in the dark is a key risk factor. Reduced blinking, often dropping from 15–20 times per minute to fewer than five, can accelerate tear evaporation, increasing the likelihood of developing the condition.

近距離用眼

近視風(fēng)險(xiǎn)極速飆升

有研究顯示：更近的電子屏幕用眼距離（如<33厘米）與更高的近視患病率相關(guān)。

當(dāng)我們超近距離用眼，會(huì)讓眼睛的睫狀肌一直處于收縮痙攣的緊張狀態(tài)，無法得到真正的放松。

短期引發(fā)視疲勞，久而久之，睫狀肌僵硬無法回彈，假性近視就會(huì)變成真性近視，原本近視的度數(shù)也會(huì)蹭蹭往上漲。

Viewing screens at very close distances can further strain the eyes. Distances under 33 centimeters are associated with a higher risk of myopia, as the eye muscles remain under constant tension, potentially leading to long-term vision problems.

側(cè)躺玩手機(jī)

雙眼視力失衡，斜視找上你

側(cè)躺玩手機(jī)，手是輕松了，眼睛卻累麻了。

在這個(gè)姿勢(shì)下，雙眼和手機(jī)屏幕的距離完全不一樣，下方的眼睛離屏幕更近，受力和調(diào)節(jié)負(fù)擔(dān)更重，不僅單眼疲勞感翻倍，時(shí)間久了，雙眼度數(shù)差距會(huì)越來越大，形成屈光參差（anisometropia）。

更嚴(yán)重的是，長(zhǎng)期單側(cè)用眼、眼肌發(fā)力不均，還會(huì)誘發(fā)斜視、散光，甚至出現(xiàn)重影模糊。

Posture also plays a role. Lying on one side creates uneven viewing distances, placing greater strain on one eye and potentially leading to imbalanced vision or conditions such as anisometropia, astigmatism, or double vision.

所以說，關(guān)燈側(cè)躺玩手機(jī)，你以為是你在玩手機(jī)，其實(shí)是手機(jī)正在玩廢你的眼睛！

最后，相信很多網(wǎng)友會(huì)說：“道理我都懂，但實(shí)在做不到??！”

如果實(shí)在戒不掉，試試下面這些做法，把傷害降到最低。

① 玩手機(jī)能坐著就別躺著，非要躺就仰躺。

When using your phone, sit up rather than lying down. If you must lie down, lie on your back.

② 有意識(shí)多眨眼，潤(rùn)滑眼球。

Make a conscious effort to blink more often to keep your eyes lubricated.

③ 開閱讀燈或小夜燈，避免在全黑環(huán)境下玩手機(jī)。

Turn on a reading light or a small night light, and avoid using your phone in complete darkness.

④ 刷手機(jī)20分鐘后，閉眼或遠(yuǎn)眺20秒。

After 20 minutes of scrolling on your phone, close your eyes or look into the distance for 20 seconds.

快轉(zhuǎn)發(fā)給愛玩手機(jī)的朋友，不然眼睛真熬壞了，以后就只能聽語音啦！

來源：外研社UNIPUS 丁香醫(yī)生 科普中國(guó)

跟著China Daily

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