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“夜间模式”真的能保护眼睛吗? – 译学馆
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“夜间模式”真的能保护眼睛吗?

Is Dark Mode Actually Better For Your Eyes? - Cheddar Explains

我总是在使用夜间模式
I use dark mode all the time.
实际上 我只有在早上起床时才不用夜间模式
In fact, the only time I don’t use dark mode is in the mornings,
我会用光亮模式的强光来确保我真的醒来
when I weaponize light mode against myself as a way to truly wake up.
但是最近 夜间模式成为了公众讨论的焦点
But recently, dark mode has come to the spotlight.
所有你喜欢的应用程序都设有夜间模式
All your favorite apps have it
就算没有 它们也很快就会有了
and if they don’t, they’re getting it soon.
这让我很好奇 夜间模式是否真的对我们有益
That got me questioning whether or not it’s actually better for you.
剧透警告
Spoiler alert,
它对我们可能没多大益处
it might not be.
《切达TV》
光亮模式是大多数电脑的默认设置
Light mode is the default setting on most computers.
但情况不是一开始就是这样的
But it wasn’t always that way.
实际上 电脑起初是夜间模式的
We actually started off in dark mode.
早期电脑的电路和显示器
Early computer technology from the circuitry to the displays
每次只能显示一种颜色
can only illuminate one color at a time.
在上世纪60年代和70年代
In the 60s and 70s,
阴极射线管会用电子使磷发光 以显示文字和信息
cathode ray tubes used phosphorous illuminated by electrons to display text and info.
显示器的默认背景色不可避免地是黑色
The background was inevitably a default black
无论你的电脑在显示什么 它的背景都是一种颜色
whatever you were displaying would be backlit by one color.
时间推进到上世纪70年代末
Fast forward to the late 70s
当时首次亮相的电脑有苹果-II 施乐奥托
and the debut of the Apple II, the Xerox Alto,
以及许多可以显示色彩的第一批电脑
and many other computers that were the first to be optimized to produce color.
这是一场变革
This was revolutionary
很多公司很快就从过去的单色显示器
and the companies quickly moved away from the monochromatic displays of the past
转向了未来的彩色显示器
to the color displays of the future
因为有色彩总是更好的
because color is just better
随着彩色显示器的使用 出现了第一代光亮模式
and with color, came the first light modes.
这在用户界面的菜单中是很清楚的
This is clear from the menus in the UI,
但当你看到文字处理软件风格的转变时 就会发现这一点最为明显
but it’s most obvious when you look at the shift in the style of word processing software
比如 WordPerfect
like WordPerfect.
这种改变可能是拟物化设计带来的
This change is probably due to skeumorphism.
也就是呈现出事物在现实世界中的样子
The idea that we wanted to make things look like their real life counterparts.
所以文字处理也要呈现出白纸黑字
And for Word processing, that meant dark text on white background.
自从人们将显示器转变为彩色
Since made the switch to color displays,
我们一直生活在光亮模式之下 没受到它的干扰
we’ve been living in light mode land and it didn’t bother us,
因为大多数用户并不会一整天都对着电脑
as most users weren’t on computers all day.
但是现在 我们总是对着我们的电脑
But now, we’re on our computers all the time.
美国人每天平均花费大概7个小时的时间
Americans spend about seven hours a day on average
盯着他们的电脑或者数字设备
looking at their computer or digital devices.
近60%的成年人正在遭受所谓的数字眼疲劳
Nearly 60 percent of all adults experience what they call digital eye strain.
那是Sam Pierce博士
That was Dr. Sam Pierce.
我是美国验光师协会的主席
I am the president of the American Optometrists Association.
大多数人 包括我
Most people, including me,
喜欢使用夜间模式 因为它能节约电池的寿命
have loved dark mode, beacuse it saves our battery life
并且大多数人声称夜间模式对我们的眼睛更好
and it’s claimed by many to be better for our eyes.
夜间模式节约电池寿命的作用是很明显的
Now, the battery life thing is somewhat obvious.
如果你的手机屏幕发出更少的光
If your phone screens are putting less light,
这就意味着你可以关掉大部分的像素
that means you could turn off a huge chunk of pixels
那就意味着可以节省电量
and that means it can save energy,
至于是否对我们的眼睛更好
but better for our eyes. ,
这个问题就难回答了
Now that is a pretty big question to answer.
但是我们可以很容易地把这个问题简单化
But we can narrow it down pretty easily.
在夜间模式下 图像和视频并没有变化
With dark mode, images and videos stay the same,
但是背景和文字的颜色却反转了过来
while backgrounds and text inverted from the regular scheme.
这是夜间模式和光亮模式最大的区别
This is the biggest difference between dark mode and light.
因此 在夜间模式下阅读同样会对我们的眼睛造成很大的影响
Consequently, dark mode reading is also the future with the greatest impact on our eyes.
我发现这个事实是因为我每天都在用夜间模式工作
I noticed that because I use dark mode to read every day at work,
虽然我很喜欢它
and while I’ve loved it,
我在使用夜间模式时遇到了些问题
I have recognized some bumps in the road.
我觉得 如果要更舒适的阅读
I think light mode is far better
并且长时间使用数字设备
with respect to being able to comfortably read
光亮模式是更好的
and use digital device for a long period of time
我觉得这个观点有了足够的研究来支持
and I think there are enough studies to back that up.
支持这个说法的研究确实有很多
There are indeed a bunch of studies to back this up.
一致的意见是
The consensus is
我们的眼睛在夜间模式下的阅读能力下降了26%
that our eyes are roughly 26 percent worse at reading when it comes to dark mode.
造成这一原因的最主要科学因素是
The biggest scientific factors for this ,
聚焦
are focus
光散射
light scatter,
和反差
and contrast
让我们用摄像头来解释第一个因素(聚焦)
Let’s use a camera lens to explain the first one.
聚焦能力主要取决于有多少光线进入到我们的眼睛
Focusing is largely affected by how much light is coming into our eyes
以及我们如何聚焦到那个光源上
and how we focus that light.
如果大量的光线进入到我们的眼睛
If a lot of light is coming in
比如我们在使用光亮模式时
like when using light modes,
瞳孔就会收缩 只允许少量光线进入
eye pupils contract allowing less light in,
从而创造了广阔的景深
creating a wide depth of field.
这意味着眼睛可以聚焦所有东西
Meaning everything is in focus.
如果这种情况反过来
If this is inverted,
当更少的光线进入到我们的眼中时
less light coming in,
就会导致我们的瞳孔扩大
that causes our pupils to dilate
这就形成了一个较浅的聚焦平面
and that creates a shallower plain of focus,
这就意味着我们的眼睛必须得更加努力才能聚焦到单个物体上
and that creates a shallower plain of focus,
当阅读时
When it comes to reading,
你想要所有内容都能对准焦距
you want everything to be in focus.
为了让瞳孔缩小 减少进入眼睛的光线
You need that light background for the pupil
你就需要有一个明亮的背景
to work appropriately to minimize amount of light coming in.
这也可以增加你的焦深
It also increases your depth of the focus,
你的眼睛可以更好 更舒适地运转
the eye just works better more comfortably.
接下来讲的是光散射
then there is light scattering.
黑色背景上的白字会产生一种晕轮效应
White on black text has a sort of a halo effect
字体上的光会向周围散开
where the light from each letter casts light around it
这会使阅读变得很费劲 并会花费更多的时间
making it difficult and more time consuming to read.
这在光亮模式下是完全相反的
This is the complete opposite of light mode,
黑色的字体很突出并且没有任何光的扩散
where the black text fully stands out without any lights go.
想想短信
Think about light text message,
在我的手机上
On my smartphone,
是白色字体在蓝色或者绿色的背景上
it’s white letters on either blue or green backgrounds.
所以很容易阅读
Very easy to look at and read,
但是我不会每天看上这些短信7个小时
but I don’t look at text messages for seven hours a day.
这是一个长期使用夜间模式的例子
That’s a example of a dark mode feature over a long term
我认为光亮模式让阅读变得更容易且更舒适
I think the opposite is easier to look at and more comfortable to look at.
接下来是颜色反差
then there’s also color contrast.
在我看来 比起光亮模式与夜间模式的差别
The contrast is I think as important or even more important
反差一样重要 甚至更为重要
than whether or not you’re talking about light mode versus dark mode.
因此即便是在夜间模式中
So even in dark mode,
如果夜间模式要达到它保护人眼的目的
for it to be successful,
反差必须足够大才能不产生眼部疲劳
the contrast has to be great enough that is not creating a strain.
你需要有像白色文字在深蓝色背景下的反差
You want contrast as like white letters on a dark blue background.
Pierce博士就提到 亮色文字要在深蓝色的背景上
Notice that Dr. Pierce mentions light text on a dark blue background.
那是因为白色文字在黑色的背景上的反差太大了
That’s because white text on a black background is considered to have too much contrasts.
这是设计的难点之一
This is one of the trickier things to design for.
为解决这个难题 用户体验设计师使用浅灰色的文本
UX designers try to combat this by using slightly grey text
或者使用不是完全黑色的背景色
or using backgrounds that aren’t fully black,
结果不够暗的夜间模式广受批评
though that last one has caused a lot of backlash for dark modes that aren’t dark enough.
我认为很有必要在这里指出
I think it’s important to note here however
所有的这些并不意味着夜间模式就是不好的
that all of this doesn’t mean that dark mode is bad,
而且长时间使用光亮模式
and neither is light mode necessarily
不一定造成眼部疲劳
when it comes to eye strain over a long period of time.
这些症状既不会使人衰弱
These symptoms are not debilitating,
也不是永久性的
they’re not permanent,
更不会造成永久性的损害
they don’t host permanent long term damage,
只要你停止这类活动 症状就会消失
they typically fade once you move away from the activity.
我们需要进行更多的研究
The long term effects of looking at digital devices
才能知道使用数字设备是否造成长期的影响或损害
should be studied more to see if there is a more lasting effect and damage.
但是现在
But right now,
很难说
it would be very hard to say that
使用电脑会造成长期的损害
there’s any damage done long term from looking at computers.
夜间模式就像其他东西一样 是一个工具
Dark mode like everything else is a tool
并不是所有工具都是为所有状况设计的
and not every tool is made for every circumstance.
我们只是需要一些时间 既从设计的角度
We all just need some time to learn how to use dark mode better,
也从使用者的角度
both from a design perspective
来更妥善地使用夜间模式
and from a user perspective.
那可能意味着 在阅读的时候使用光亮模式
That might mean using light mode when reading
而在看YouTube或者玩游戏的时候转换成夜间模式
and then switching to dark mode when watching YouTube or playing games.
或者 我们可以使用不够暗的夜间模式
Or it might mean succumbing to dark modes that aren’t dark enough
来减少我们在阅读时的眼部疲劳
to save our eyes from straining when we do want to read.
现在 我还是会永远留在黑暗面
Now I’m still forever and always going to be a member of the dark side,
但是我也确实学会了欣赏光亮模式的优点
but I’ve definitely learned to appreciate the positive attributes of light mode,
特别是在长时间阅读和写作的时候
especially when it comes to prolonged periods of reading and writing.
如果你想了解如何在浏览网页时
If you’re interested in learning more about the best practices
能使你的眼睛安全和放松
for keeping your eyes safe and unstrained while browsing the web,
请浏览美国验光协会的网站
check out the American Optometric Association Web site.
不管你想做什么 那里列出了所有建议
They have a great list of dos and don’ts that are catered to all your purposes.
《切达TV》
感受黑暗面的力量
Feel the power of the dark side.
#黑暗面万岁
#darksideforever.
如果你喜欢你在这看到的内容 点赞并订阅吧
If you like what you see here, like and subscribe.
这是《切达TV》
It’s cheddar.
你知道我们的
You know us.
我们是奶酪家伙
We’re the cheese guys.
按下那个通知铃
Hit that notification bell.
它在这附近
It’s around here somewhere.
让我们知道你的想法
Let us know what you think.
告诉我你觉得我的脸怎么样
Tell me what you think on my face.
再见
Peace out.

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视频概述

“夜间模式”只是一种工具,它不能应对所有情况。它能节省电量,却不能更好地保护眼睛。

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视频来源

https://www.youtube.com/watch?v=bCaFRN3aaP8

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