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几乎所有的手机，都有一个护眼模式的选项。在不同的手机上，类似的功能也叫黑暗模式、夜间模式、深色模式等等。

打开这个选项后，手机页面会从“白纸黑字”变成“黑纸白字”。手机厂商希望借此，减少使用手机时的眼睛疲劳感，起到保护眼睛的作用。

图丨giphy

开了护眼模式，就可以随便玩手机不伤眼了吗？并不是！

护眼效果？确实有！

手机屏幕强烈的白色亮光，无疑会对眼睛造成刺激，就跟裸眼看太阳似的；在黑暗的环境中，比如走夜路、临睡前看手机，强烈白光对眼睛的刺激更大，会让眼睛更难受。

图丨giphy

护眼模式降低了屏幕的整体亮度和对比度，有的还会把色温调得柔和一些，这些都可以缓解眼睛的紧张状态，尤其是在黑暗中看手机时的眼疲劳。

有些手机的护眼模式，还包括了减少蓝光的强度。根据目前的研究来看，屏幕的蓝光不足以损伤我们眼睛里的感光细胞，但会对睡眠质量造成不好的影响，减少一点也挺好的。

是盔甲，也可能是软肋

但有人手机长期开着护眼模式，为什么眼睛还是难受啊？可能是因为太依赖它了！

对于现在的大部分人来说，导致眼睛难受最主要的原因，还是长时间使用手机、近距离使用手机，而不是手机屏幕的亮度和对比度。

很多人打开了手机的护眼模式后，玩起手机来就肆无忌惮了，甚至也允许小朋友多玩一会儿手机了。

长此以往，用手机的时间越来越长，脸跟屏幕凑得越来越近，护眼模式这一面堤坝再也挡不住四面八方涌来的洪流。

肌肉越刺激越强，眼睛越刺激越瞎。终于有一天，眼睛酸胀干涩得要命，得去看医生了。

图丨giphy

另外，保护眼睛是个多维度的事情，不能光靠手机的护眼模式。时不时看看远处、外出走走、多眨眼保持眼部湿润、提高室内环境亮度、合理的饮食，都缺一不可，千万不要因为用了护眼模式，就忽略了其他保护眼睛的操作。

就好像一个人想要减肥，决定戒掉甜食，于是这人寻思，我都不吃甜食了，早饭多吃一张大油饼问题不大吧？晚上多来几块五花肉不过分吧？教练的催课消息应该能忽略吧？

戒掉甜食是有利于减肥的，但仗着不再吃甜食，而忽略其他的致胖因素，继续长胖是早晚的事。

护眼模式也是同理——过分依赖的这副盔甲，迟早会变成背后捅自己的刀。

配合护眼模式使用更佳

开启手机的护眼模式，只是全套护眼策略中的一种。接下来是全套的手机人护眼策略，请多少执行起来，毕竟眼睛坏了很难搞的！

1

戴眼镜！

许多人睡前喜欢侧躺着抠手机，如果还近视的话，这时候往往还把眼睛摘下来放一边了。

但近视人群摘了眼镜看手机，肯定会怼得特别近，加重眼睛的压力；此外，时间长了，还可能让我们眼睛近距离调节功能紊乱，导致今后近距离看不清东西、对焦变慢，甚至还会头晕头疼。

睡前要看手机就正经看，坐起来戴上眼镜看！

2

多眨眼！

“手机真好玩，别说眨眼了，连呼吸都要忘了！”

不呼吸的后果想必大家都知道，就不多说了。眨眼次数减少的话，眼睛表面的一层泪膜就会蒸发，继而变薄甚至消失，水汪汪嫩乎乎的眼球，就直接暴露在了干燥的空气中，这会导致眼睛干涩、灼热、酸痛。

现在就多眨眼几次！

3

要开灯！

前面说了，强烈的对比度会让眼睛格外不舒服。所以我们睡前玩手机的时候，最好开着顶灯，至少要留着床头灯，别让手机屏幕成为黑暗中仅有的光！

4

别久看！

这是老生常谈了。

不要长时间盯着眼前那块小屏幕，玩手机 20 分钟，记得看远处 20 秒；睡前玩手机没法看远处（有 500 平米卧室当我没说），闭目养神 20 秒也是可行的。

5

可热敷！

也推荐使用蒸汽眼罩。跟暖宝宝似的，敷在眼睛上很舒服很放松，而且它真的对眼睛有好处（热毛巾也一样）。

我们眼睑周围有睑板腺，热敷有利于其开口畅通，从而分泌更多脂质。这层油脂覆在眼球上，就可以对柔嫩的眼球起到保护作用，防止眼球表面的水分蒸发，进而缓解长时间盯着屏幕带来的眼干。

多说一句，不要戴着热敷眼罩睡觉，小心造成低温烫伤。

把这些都做到了，才是真的开启了护眼模式。

参考文献

[1] 邹蕾蕾,戴锦晖. 蓝光与眼健康[J]. 中华眼科杂志,2015,51(1)：65-69.

[2] 张丹,赵雅烨,牛茹,等. 大学生手机依赖与睡眠质量轨迹的纵向关联[J]. 中华预防医学杂志,2022,56(12)：1828-1833.

[3] 李青,林振德. 蓝光对视觉功能的利与弊[J]. 国际眼科纵览,2006,30(05)：336-340.

策划制作

来源丨果壳（ID：Guokr42）

作者丨金鑫

责编丨何通

本文封面图片及文内图片来自版权图库

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