Does Blue Light Actually Affect Your Health?蓝光真的会危害健康吗？Blue light before bedtime can make it harder to sleep, and the screens on phones, computers, and televisions emit plenty of blue light. This is all true. But if you're focused on blue light as a major problem affecting your sleep or your eye health, it's time to step back and get another perspective.睡前接触蓝光会让人难以入睡，而手机屏幕、电脑屏幕和电视屏幕都会发出大量蓝光。这都是事实。但如果你认为蓝光是影响睡眠或眼部健康的主要原因，那也许是时候退后一步，换个角度思考了。As Philip Yuhas, a professor of optometry, writes at The Conversation, blue light isn't a uniquely technological evil. It's part of sunlight, and your eyes are exposed to plenty of it all the time. You're fine.验光学教授菲利普·尤哈斯（Philip Yuhas）在The Conversation新闻网上写道，蓝光并不止是技术带来的弊端。它也是阳光的一部分，而眼睛长时间处于阳光之下的你并没有什么问题。There are studies in mice that have found blue light can damage the eyes, but mice are nocturnal creatures whose eyes are different from ours. The pigments and the lenses of our eyes actually block blue light fairly well—so in a sense, we already have built-in blue blocking protection.对老鼠开展的研究发现：蓝光会对眼睛造成伤害，但老鼠是夜行性动物，它们的眼睛与人类是不一样的。实际上，人类眼睛中的色素和晶状体可以很好的阻挡蓝光——所以，从某种意义上讲，人眼自身就具有蓝光防护机制。
Adding more protection isn't likely to help, though. You can buy glasses and screen filters that block blue light, but Yuhas points out they are probably a waste of money: the products that my patients ask about do not block out much blue light. The leading blue-blocking anti-reflective coating, for example, blocks only about 15% of the blue light that screens emit.但是，更多的防护措施不一定有用。您可以购买防蓝光眼镜和防蓝光贴膜，但尤哈斯指出这可能只是在浪费钱财：患者咨询的这些产品并不会阻挡太多的蓝光。例如，主流防蓝光减反射膜仅阻挡屏幕发出的15%的蓝光。You could get the same reduction just by holding your phone another inch from your face. Tryit now and see if you notice a difference. No? Then it shouldn't surprise you that a recent meta-analys is concluded that blue-blocking lenses and coatings have no significant effect on sleep quality, comfort at the computer, or retinal health.只要看手机的时候拿远一点，效果也是一样的。试试看吧，有没有什么不同？是不是没有不同呢？或许你对下面这项结论也就不感到奇怪了——最近的一项整合分析总结道：防蓝光镜片和防蓝光膜并不会对睡眠质量、玩电脑的舒适度或视网膜健康造成显著影响Put the screens away at bedtime. Read a book or find something else to do.睡前不玩手机等电子产品。看会儿书或做点其它事情。While you're using screens, take a 20-second break every 20 minutes to look at something 20 feet away (the "20-20-20" rule).每使用屏幕20分钟，盯着20英尺远的地方看20秒（20-20-20护眼小技巧）。If you get dry eyes when you look at screens for a long time, use eyedrops labeled artificial tears.久盯屏幕后若眼睛干涩，可使用人工泪液缓解。
