用眼計時
Near-work timer
20:00
近距離 20 分鐘後，望 6 米外 20 秒。
05 — CARE
保養是日常，不是急救。
Care is daily, not a rescue.
大多數視力問題來自長時間近距離、睡眠不足、紫外線與慢性病。下面是證據較清楚的習慣，而不是偏方清單。
Most strain comes from near work, poor sleep, UV and chronic disease. Habits with evidence — not folklore.
今日習慣
Today’s habits
眨眼訓練
Blink trainer
金點縮小＝完整閉眼一次。螢幕會讓人忘了眨眼。
When the gold disc shrinks, close a full blink. Screens steal blinks.
20-20-20 與眨眼
20-20-20 and blinking
每用眼 20 分鐘，望向約 20 呎（6 米）外 20 秒。螢幕會降低眨眼率，淚膜蒸發變快——刻意完整眨眼，螢幕略低於視線，字級調大。
Every 20 minutes, look 20 feet (6 m) away for 20 seconds. Screens cut blink rate. Blink fully, drop the monitor slightly below eye level, enlarge type.
戶外陽光與近視
Daylight and myopia
東亞兒童近視與近距離、缺少戶外有關。每天累計 2 小時以上戶外中等強度光線，有助減慢眼軸增長。不是「禁止看書」，而是把遠距離視覺加回去。
Childhood myopia in East Asia tracks with near work and too little outdoor light. Two or more hours of daylight helps slow axial growth. Add distance vision; do not ban reading.
睡眠與淚膜
Sleep and the tear film
睡眠不足令眼表修復變差、乾澀與抽搐更常見。中醫強調 23:00 前入睡，現代證據則清楚指向規律 7–9 小時。夜間戴隱形眼鏡睡覺是角膜感染的高危行為。
Short sleep impairs the ocular surface. Regular 7–9 hours helps. Sleeping in contact lenses is a high-risk route to corneal infection.
紫外線與藍光
UV versus blue light
太陽紫外線與白內障、翼狀胬肉、黃斑傷害相關，要戴標示 UV400 的太陽眼鏡，不是室內防藍光鏡片。螢幕藍光對黃斑的傷害證據遠弱於戶外 UV；防藍光眼鏡不能取代休息。
Solar UV is linked to cataract, pterygium and macular injury — wear UV400 sunglasses. Evidence that screen blue light damages the macula is much weaker; blue-filter glasses do not replace breaks.
隱形眼鏡衛生
Contact-lens hygiene
洗手再戴、不超時、不用自來水沖、不唾液潤片、定期更換鏡盒。紅痛、畏光、視力模糊要立刻停戴並求醫——角膜炎可以壞在幾天內。
Wash hands, never over-wear, never rinse in tap water or saliva, replace the case. Pain, photophobia or blur: stop wearing and see a doctor the same day.
身體也是眼睛
The rest of the body
糖尿病、高血壓、吸煙、肥胖都會寫在視網膜上。戒煙對黃斑病變的保護，比任何保健品都直接。有家族青光眼史，40 歲後定期量眼壓與視神經檢查。
Diabetes, hypertension, smoking and obesity write themselves on the retina. Stopping smoking protects AMD more directly than any supplement. Family glaucoma: pressure and nerve checks after 40.
何時必須求醫（點開）
Red flags (tap open)
突然黑幕、閃光、大量飛蚊
Curtain, flashes, a shower of floaters
可能是視網膜裂孔或脫離。不要等到明天。即日急症眼科。
Possible retinal tear or detachment. Do not wait until morning. Same-day emergency.
單眼劇痛、噁心、虹視
Severe pain, nausea, rainbow halos
可能是急性閉角型青光眼。拖延會永久損害視神經。
Possible acute angle-closure glaucoma. Delay can permanently damage the nerve.
隱形眼鏡後紅痛畏光
Pain after contact-lens wear
先停戴。可能是角膜炎，幾天內可以壞掉角膜。
Stop the lenses. Keratitis can scar the cornea in days.
直線變彎、中央黑影
Straight lines bend, central blot
黃斑病變或水腫。盡快視網膜專科，愈早打針愈能保住中央視力。
AMD or oedema. Prompt retina clinic — earlier injections save central vision.