Here is a simple experiment you can do right now. Set a timer for 60 seconds. Look at your phone or computer screen as you normally would while reading this article — but be aware of your blinking. Count every time your eyelids close, even partially.
这是一个你可以现在就做的简单实验。设置一个 60 秒的计时器。像平常一样看你的手机或电脑屏幕阅读这篇文章——但注意你的眨眼。数一数每次你的眼睑闭合，即使是部分闭合。
If you counted 10 or fewer blinks in your 60-second test, your screen blink rate is below average — but you are far from alone. Studies consistently find that blink rate drops by 50-70% during screen use compared to resting conditions. This is not a minor quirk; it is a major contributor to digital eye strain and dry eye disease [1].
如果你在 60 秒测试中数到 10 次或更少的眨眼，你的屏幕眨眼频率低于平均水平——但你远非孤例。研究一致发现，与休息状态相比，屏幕使用期间的眨眼频率下降 50-70%。这不是一个小怪癖；它是数字眼疲劳和干眼症的主要贡献因素 [1]。
Blinking serves two critical functions: it spreads tears across the ocular surface (keeping the cornea moist and healthy), and it clears debris. Each blink is like a windscreen wiper for your eyes. When blink rate drops, the tear film begins to break up, creating dry spots on the cornea within 10-15 seconds of the last complete blink [1].
眨眼有两个关键功能：它在眼表上铺展泪液（保持角膜湿润和健康），并清除杂物。每次眨眼就像眼睛的雨刮器。当眨眼频率下降时，泪膜开始破裂，在最后一次完整眨眼后 10-15 秒内角膜上就会产生干点 [1]。
Why do we blink less on screens? The leading theory involves the cognitive demands of visual processing. When we are engaged in a visually intensive task — reading, watching, gaming — the brain suppresses the blink reflex to avoid losing visual information. This is a holdover from our evolutionary past, where missing a visual cue (like a predator) could be fatal. Unfortunately, the modern screen environment triggers this suppression for hours at a time [2].
为什么我们在屏幕前眨眼更少？主要理论涉及视觉处理的认知需求。当我们从事视觉密集型任务时——阅读、观看、游戏——大脑抑制了眨眼反射以避免丢失视觉信息。这是从我们进化历史中遗留下来的，当时错过视觉线索（如捕食者）可能是致命的。不幸的是，现代屏幕环境一次触发这种抑制长达数小时 [2]。
There is a second issue: even when you do blink on a screen, your blinks are more likely to be incomplete. Instead of a full eyelid closure that completely wets the eye, screen users often perform "micro-blinks" where the eyelid only covers 60-70% of the eye. These incomplete blinks are far less effective at spreading tears [2].
还有第二个问题：即使在屏幕前你眨眼了，你的眨眼更可能是不完全的。屏幕用户经常进行"微眨眼"，眼睑只覆盖眼睛的 60-70%，而不是完全闭上眼睛来充分湿润眼睛。这些不完全眨眼在铺展泪液方面效果差得多 [2]。
The good news: blink rate is trainable. A simple 2-week training protocol has been shown to increase screen blink rate by 40-60% in clinical studies [3]. Here is the protocol:
好消息：眨眼频率是可训练的。临床研究表明，一个简单的 2 周训练方案可以将屏幕眨眼频率提高 40-60% [3]。以下是方案：
Expected results: After 1 week of consistent practice, most people report that their natural blink rate during screen use has increased. After 2 weeks, the training becomes automatic — you no longer need the cues. However, the cues act as a safety net; many people keep the timer going indefinitely as a maintenance tool.
预期结果：持续练习 1 周后，大多数人报告他们在屏幕使用期间的自然眨眼频率有所提高。2 周后，训练变得自动化——你不再需要提示。然而，提示充当安全网；许多人无限期地保持计时器运行作为维护工具。
Warning about incomplete blinks: Many people "cheat" by doing very fast, incomplete blinks. These do not provide the same tear distribution. For the first week, practice in front of a mirror to ensure your eyelids are closing fully with each blink. A complete blink means the upper and lower eyelids meet.
关于不完全眨眼的警告：许多人通过做非常快、不完全的眨眼来"作弊"。这些不能提供相同的泪液分布。第一周，在镜子前练习，确保每次眨眼眼睑完全闭合。一次完整的眨眼意味着上下眼睑接触。
Blink training is one of the few eye health interventions that is completely free, takes no extra time (you anchor it to existing activities), and has immediate measurable results. You can literally count your improvement. It is also an excellent complement to other digital eye strain strategies: proper lighting, the 20-20-20 rule, and artificial tears if needed [3].
眨眼训练是少数完全免费、不花额外时间（你把它锚定到现有活动）并且有立即可测量结果的眼睛健康干预措施之一。你真的可以数出你的改善。它也是其他数字眼疲劳策略的绝佳补充：适当照明、20-20-20 法则以及必要时使用人工泪液 [3]。
Try this: test your blink rate right now (you already did it). Then set a timer and practice the 5-blink set every paragraph for the next 30 minutes. Re-test at the end. Most people see an immediate 20-30% improvement just from awareness. Over 2 weeks of consistent practice, the improvement typically reaches 40-60% and becomes automatic [3].
试试这个：现在就测试你的眨眼频率（你已经做了）。然后设置一个计时器，在接下来的 30 分钟内每段文字练习 5 次眨眼组。最后重新测试。大多数人仅从意识中就看到 20-30% 的即时改善。经过 2 周持续练习，改善通常达到 40-60% 并变得自动化 [3]。
StarPupil includes blink reminders as part of its daily eye exercise routine.StarPupil 在每日眼部练习中包含了眨眼提醒。