{"id":18189,"date":"2026-06-19T12:00:00","date_gmt":"2026-06-19T12:00:00","guid":{"rendered":"https:\/\/sininevalgus.ee\/?p=18189"},"modified":"2026-11-04T11:47:11","modified_gmt":"2026-11-04T11:47:11","slug":"ka-samazinat-ekrana-izraisitu-galvassapes","status":"publish","type":"post","link":"https:\/\/sininevalgus.ee\/lv\/2026\/06\/19\/ka-samazinat-ekrana-izraisitu-galvassapes\/","title":{"rendered":"K\u0101 samazin\u0101t ekr\u0101na izrais\u012btas galvass\u0101pes"},"content":{"rendered":"

\"Kuidas<\/p>\n

Dienas beig\u0101s probl\u0113ma nav tikai nogurum\u0101. Ja pier\u0113 puls\u0113, acis niez un ekr\u0101na skat\u012b\u0161an\u0101s k\u013c\u016bst nepat\u012bkama jau pirms vakara, ir \u013coti iesp\u0113jams, ka probl\u0113ma nav slikt\u0101 noska\u0146ojum\u0101, bet gan taj\u0101, k\u0101 un cik ilgi tu izmanto ekr\u0101nu. Vairs nav jaut\u0101jums, vai tas ietekm\u0113 pa\u0161saj\u016btu, bet k\u0101 samazin\u0101t ekr\u0101na izrais\u012btas galvass\u0101pes t\u0101, lai darbs, m\u0101c\u012bbas un ikdienas dz\u012bve nek\u013c\u016btu par past\u0101v\u012bgu sasprindzin\u0101jumu.<\/p>\n

K\u0101p\u0113c ekr\u0101ns visp\u0101r rada galvass\u0101pes?<\/h2>\n

Ekr\u0101na izrais\u012btas galvass\u0101pes parasti nevar izrais\u012bt viens konkr\u0113ts iemesls. Visbie\u017e\u0101k t\u0101s ir vair\u0101ku maz\u0101ku slod\u017eu summa. Acis ilgi fokus\u0113jas tuvaj\u0101, mirk\u0161\u0137ini ret\u0101k, pleci ieliecas uz priek\u0161u un kakls saspringst. Ja tam pievieno spo\u017eu gaismu, sp\u0113c\u012bgu kontrastu vai p\u0101r\u0101k sausu gaisu, rezult\u0101ts ir klasisk\u0101 kombin\u0101cija \u2014 noguru\u0161as acis un galvass\u0101pes, kas p\u0101rsteidzo\u0161i neman\u0101mi tuvojas.<\/p>\n

Daudzi cilv\u0113ki dom\u0101, ka vain\u012bgs ir tikai zilais gaismas stars. Re\u0101l\u0101 aina ir nedaudz pla\u0161\u0101ka. Zili un intens\u012bvi ekr\u0101na gaismas var nodarbin\u0101t acis, \u012bpa\u0161i vakar\u0101 un tum\u0161\u0101 telp\u0101, ta\u010du tikpat svar\u012bgi ir, cik tuvu atrodas ekr\u0101ns, cik ilgi tu to skaties bez p\u0101rtraukuma un k\u0101da ir tava darba poza. Tie\u0161i t\u0101p\u0113c nepal\u012bdz tikai viens triks. \u013boti labi darbojas vair\u0101ki vienk\u0101r\u0161i piel\u0101gojumi vienlaikus.<\/p>\n

K\u0101 samazin\u0101t ekr\u0101na izrais\u012btas galvass\u0101pes darba dienas laik\u0101<\/h2>\n

Ja galvass\u0101pes rodas galvenok\u0101rt darba vai m\u0101c\u012bbu laik\u0101, ir v\u0113rts s\u0101kt ar iedarb\u012bg\u0101kaj\u0101m liet\u0101m. Laba zi\u0146a ir t\u0101, ka nav j\u0101maina visa dz\u012bve, lai sasniegtu rezult\u0101tu.<\/p>\n

S\u0101c ar ekr\u0101na spilgtumu un kontrastu<\/h3>\n

P\u0101r\u0101k spo\u017es ekr\u0101ns ir viena no visbie\u017e\u0101kaj\u0101m acis nogurdino\u0161\u0101m liet\u0101m dienas laik\u0101. Ja ekr\u0101ns sp\u012bd daudz spilgt\u0101k nek\u0101 apk\u0101rt\u0113j\u0101 telpa, ac\u012bm visu laiku j\u0101pierod. Tikpat trauc\u0113jo\u0161i ir ar\u012b p\u0101r\u0101k tum\u0161s ekr\u0101ns, no kura tekstam ir j\u0101cen\u0161as iz\u0161\u0137irt ac\u012bm.<\/p>\n

Laba visp\u0101r\u012bga rulete ir vienk\u0101r\u0161a: ekr\u0101nam nevajadz\u0113tu izskat\u012bties k\u0101 kabatas lukturim tav\u0101 sej\u0101 vai pel\u0113kam miglainam. Piel\u0101go spilgtumu atbilsto\u0161i telpas apgaismojumam. Ja str\u0101d\u0101 vakar\u0101, dro\u0161i samazini spilgtumu. Ja telpa ir \u013coti gai\u0161a, paaugstini to nedaudz, bet ne l\u012bdz maksimumam tikai ieraduma d\u0113\u013c.<\/p>\n

Samazini atsp\u012bd\u0113jumus un nepareizus gaismas avotus<\/h3>\n

Ja logs vai griestu lampa atsp\u012bd tie\u0161i uz ekr\u0101nu, tu intuit\u012bvi s\u0101k vair\u0101k cent\u012bties. \u0160\u012b spriedze uzreiz nav j\u016btama, bet p\u0113c p\u0101ris stund\u0101m t\u0101 izpau\u017eas. P\u0101rvieto monitora poz\u012bciju, izmanto aizkarus vai maini galda lampas virzienu. Da\u017ereiz pietiek ar da\u017eiem centimetriem, lai acis justu maz\u0101ku slodzi.<\/p>\n

Turiet ekr\u0101nu pareiz\u0101 att\u0101lum\u0101<\/h3>\n

Telefons m\u0113dz b\u016bt p\u0101r\u0101k tuvu, bet monitors p\u0101r\u0101k zemu. Abi risin\u0101jumi rada noslogojumu. Monitors b\u016btu aptuveni rok\u0101s sasniedzam\u0101 att\u0101lum\u0101, un ekr\u0101na aug\u0161\u0113jai malai j\u0101b\u016bt nedaudz zem acs l\u012bme\u0146a. Telefons ir sare\u017e\u0123\u012bt\u0101ks, jo to bie\u017ei tur p\u0101r\u0101k tuvu sejai. Ja skat\u0101ties garu saturu, paceliet telefonu augst\u0101k vai dodiet priek\u0161roku liel\u0101kam ekr\u0101nam.<\/p>\n

Dari p\u0101rtraukumus pirms s\u0101pes galv\u0101<\/h3>\n

Visbie\u017e\u0101k\u0101 k\u013c\u016bda ir p\u0101rtraukumu veik\u0161ana par v\u0113lu. Ja acis jau dedzina, dienas da\u013ca faktiski norit zaud\u0113jum\u0101. Efekt\u012bv\u0101k ir veikt \u012bsus mikro p\u0101rtraukumus profilaktiski. Ik pa laikam raugies t\u0101lum\u0101, uz br\u012bdi piecelies, kustini plecus un atp\u016bti skatienu.<\/p>\n

Te nav nepiecie\u0161ama piln\u012bba. Pat 20-30 sekundes piln\u012bgas pauzes iedarbosies lab\u0101k nek\u0101 nek\u0101da. Ja diena ir saspringta, iepl\u0101no p\u0101rtraukumus kalend\u0101r\u0101 vai sasaisti tos ar konkr\u0113tu darb\u012bbu, piem\u0113ram, p\u0113c katra zvana beig\u0101m vai katra jauna uzdevuma s\u0101kum\u0101.<\/p>\n

Acu nogurums un galvass\u0101pes bie\u017ei iet kop\u0101<\/h2>\n

Ja acis k\u013c\u016bst sausas, dedzina vai k\u013c\u016bst sarkanas, palielin\u0101s ar\u012b galvass\u0101pju risks. Iemesls ir vienk\u0101r\u0161s \u2013 saspringtas acis noz\u012bm\u0113 saspringtu sist\u0113mu.<\/p>\n

Mirgo bie\u017e\u0101k, nek\u0101 dom\u0101, ka tas ir nepiecie\u0161ams<\/h3>\n

Skatoties ekr\u0101n\u0101, mirk\u0161\u0137in\u0101\u0161ana b\u016btiski samazin\u0101s. Tas noz\u012bm\u0113, ka acs virsma \u0101tr\u0101k iz\u017e\u016bst un redze var \u012bslaic\u012bgi k\u013c\u016bt miglaina. Daudzi cilv\u0113ki to nesasaista ar galvass\u0101p\u0113m, bet tie\u0161i \u0161\u012b neliel\u0101 sausuma un spriedzes kombin\u0101cija var dienas beig\u0101s k\u013c\u016bt par liel\u0101ku probl\u0113mu.<\/p>\n

Apzin\u0101ts bie\u017e\u0101ks mirk\u0161\u0137in\u0101\u0161ana izklaus\u0101s ban\u0101li, bet t\u0101 darbojas. Ja str\u0101d\u0101 intens\u012bvi vai mont\u0113, programm\u0113, raksti vai m\u0101cies ilgu laiku p\u0113c k\u0101rtas, tad ik pa laikam atg\u0101dini sev: atsl\u0101bini skatienu un mier\u012bgi p\u0101ris reizes iemirk\u0161\u0137ini.<\/p>\n

Sausais gaiss un kontaktl\u0113cas var situ\u0101ciju pasliktin\u0101t<\/h3>\n

Ja str\u0101d\u0101 telp\u0101 ar kondicionieri vai apkures period\u0101, gaiss \u0101tri iz\u017e\u016bst. Kontaktl\u0113cas \u0161o saj\u016btu var v\u0113l pastiprin\u0101t. \u0160\u0101d\u0101 gad\u012bjum\u0101 probl\u0113ma var neb\u016bt tikai ekr\u0101n\u0101, bet ar\u012b mijiedarb\u012bb\u0101. Ja galvass\u0101pes rodas tie\u0161i noteikt\u0101 vid\u0113, ir v\u0113rts to par\u0101d\u012bbu paman\u012bt.<\/p>\n

Ekr\u0101na brilles var sniegt iev\u0113rojamu atvieglojumu<\/h2>\n

Ja dienas liel\u0101ko da\u013cu pavadi pie ekr\u0101na, viens praktisk\u0101kais risin\u0101jums ir kvalitat\u012bvas ekr\u0101na brilles<\/a>. T\u0101s ir paredz\u0113tas, lai samazin\u0101tu acu slodzi, filtr\u0113tu da\u013cu trauc\u0113jo\u0161\u0101s gaismas un padar\u012btu ilgu laiku pie ekr\u0101na panesam\u0101ku. Daudziem tas noz\u012bm\u0113 ne tikai \u0113rt\u0101kas acis, bet ar\u012b to, ka darba dienas beig\u0101s galva ir skaidr\u0101ka un vakara nogurums maz\u0101ks.<\/p>\n

Svar\u012bgi saprast, ka brilles neaizst\u0101j pauzes, pareizu pozu un labu apgaismojumu. T\u0101s darbojas vislab\u0101k, ja lieto kop\u0101 ar cit\u0101m sapr\u0101t\u012bg\u0101m ieradumiem. Tie\u0161i \u0161eit ir at\u0161\u0137ir\u012bba starp nejau\u0161u atvieglojumu un patie\u0161\u0101m efekt\u012bvu risin\u0101jumu.<\/p>\n

Ja izmanto ekr\u0101nus katru dienu, v\u0113rts izv\u0113l\u0113ties brilles, kuras patie\u0161\u0101m v\u0113lies valk\u0101t. Izskats ir svar\u012bg\u0101ks, nek\u0101 bie\u017ei tiek atz\u012bts. Ja brilles piedien tav\u0101 stil\u0101<\/a>, t\u0101s ar daudz liel\u0101ku varb\u016bt\u012bbu ar\u012b patie\u0161\u0101m tiek izmantotas. sininevalgus.ee\/ pieiet tam pareizi – funkcija un dizains nav j\u0101izsl\u0113dz viens otru.<\/p>\n

Kad iemesls nav tikai ekr\u0101n\u0101?<\/h2>\n

Ne visas galvass\u0101pes ir saist\u012btas ar ekr\u0101nu. Tas ir svar\u012bgs at\u0161\u0137ir\u012bgums. Ja s\u0101pes ir \u013coti stipras, rodas p\u0113k\u0161\u0146i, atk\u0101rtojas bie\u017ei vai t\u0101m pievienojas nelabums, redzes trauc\u0113jumi vai citi neparasti simptomi, nevajadz\u0113tu visu vienk\u0101r\u0161i attiecin\u0101t uz monitoru. Ar\u012b nepareiza bri\u013c\u013cu recepte, migr\u0113na, miega tr\u016bkums, \u0161\u0137idruma tr\u016bkums un kakla sasprindzin\u0101jums var b\u016bt iesaist\u012bti.<\/p>\n

Tas pats attiecas, ja jau esi m\u0113\u0123in\u0101jis samazin\u0101t spilgtumu, veikt pauzes un uzlabot darba poz\u012bciju, bet izmai\u0146as nenotiek. \u0160\u0101d\u0101 gad\u012bjum\u0101 var b\u016bt nepiecie\u0161ama acu p\u0101rbaude vai pamat\u012bg\u0101ka iemeslu izp\u0113te. Praktiska dom\u0101\u0161ana \u0161eit pal\u012bdz vair\u0101k nek\u0101 pie\u0146\u0113mumi.<\/p>\n

Vakara ekr\u0101na laiks ir atsevi\u0161\u0137a t\u0113ma<\/h2>\n

Dienas laik\u0101 iztur\u0113t\u0101 slodze vakar\u0101 j\u016btama vair\u0101k s\u0101p\u012bgi. Ja p\u0113c garas darba dienas v\u0113l izmanto t\u0101lruni, kl\u0113pjdatoru un televizoru p\u0113c k\u0101rtas, acis b\u016bt\u012bb\u0101 nesa\u0146em atp\u016btu. Papildus tam spilgta gaisma vakar\u0101 var trauc\u0113t dabisko miega re\u017e\u012bmu, kas noz\u012bm\u0113, ka n\u0101kamaj\u0101 dien\u0101 nogurums iest\u0101jas \u0101tr\u0101k.<\/p>\n

Ja paz\u012bstamas vakara galvass\u0101pes, izm\u0113\u0123ini divas lietas. Pirmais – samazini ekr\u0101na spilgtumu vair\u0101k nek\u0101 parasti. Otrais – pavisam ierobe\u017eo lieku ritin\u0101\u0161anu pirms gul\u0113tie\u0161anas. Tas nenoz\u012bm\u0113, ka j\u0101dz\u012bvo bez ekr\u0101na, bet katrai min\u016btei nav vien\u0101da v\u0113rt\u012bba. Darbam nepiecie\u0161amais laiks un no ieraduma ieilgu\u0161ais scroll nav viens un tas pats.<\/p>\n

K\u0101 samazin\u0101t no ekr\u0101na c\u0113l\u0101s galvass\u0101pes ilgtermi\u0146\u0101<\/h2>\n

Ja v\u0113lies ilgsto\u0161\u0101kas p\u0101rmai\u0146as, skaties uz savu dienu kopum\u0101. Vai dzer pietiekami daudz \u016bdens? Vai kusties dienas laik\u0101? Vai gu\u013c pietiekami? Vai darba vieta atbalsta labu pozu vai liek tev liekties uz priek\u0161u? \u013boti bie\u017ei galvass\u0101pes neveidojas no viena sl\u0113pta risin\u0101juma, bet gan no desmit maz\u0101m paradumu k\u013c\u016bd\u0101m, kas visas darbojas pret tevi.<\/p>\n

Pla\u0161\u0101k\u0101 pl\u0101n\u0101 ir v\u0113rts izveidot sist\u0113mu, nevis pa\u013cauties uz gribassp\u0113ku. Turiet monitoru pareizaj\u0101 viet\u0101, noregul\u0113jiet ekr\u0101nu \u0113rtam lieto\u0161anai, padariet pauzes autom\u0101tiskas un nepiecie\u0161am\u012bbas gad\u012bjum\u0101 izmantojiet ekr\u0101na brilles katru dienu, ne tikai tad, kad galva jau s\u0101p. Profilakse \u0161eit patie\u0161\u0101m ir efekt\u012bv\u0101ka nek\u0101 p\u0113c tam cie\u0161ot.<\/p>\n

Ja str\u0101d\u0101 \u013coti intens\u012bvi ar vizu\u0101lu materi\u0101lu, piem\u0113ram, dizainu, mont\u0101\u017eu vai detaliz\u0113tu tabulu apstr\u0101di, nepiecie\u0161am\u012bba var b\u016bt liel\u0101ka nek\u0101 cilv\u0113kam, kur\u0161 skat\u0101s ekr\u0101nu \u012bs\u0101kos posmos. Tas nenoz\u012bm\u0113, ka tev kaut kas ir nepareizi. Vienk\u0101r\u0161i slodze ir cita, un risin\u0101jumam tas j\u0101\u0146em v\u0113r\u0101.<\/p>\n

\u0100trs kontrolsaraksts, kas patie\u0161\u0101m pal\u012bdz<\/h2>\n

Ja jau \u0161odien v\u0113lies just atvieglojumu, s\u0101c ar \u0161\u012bm \u010detr\u0101m liet\u0101m: samazini ekr\u0101na spilgtumu, regul\u0101ri pace\u013c acu skatu t\u0101lum\u0101, p\u0101rbaudi monitora augstumu un izmanto ekr\u0101na brilles, ja diena p\u0101rsvar\u0101 paiet pie ekr\u0101niem. Tas nav sare\u017e\u0123\u012bts biohaks, bet gan praktiska b\u0101ze, kas pal\u012bdz liel\u0101kajai da\u013cai cilv\u0113ku diezgan \u0101tri just at\u0161\u0137ir\u012bbu.<\/p>\n

Galvass\u0101pes nevajadz\u0113tu b\u016bt digit\u0101l\u0101s dienas norm\u0101lai sast\u0101vda\u013cai. Ja tavs darbs, m\u0101c\u012bbas vai br\u012bvais laiks paiet pie ekr\u0101na, acu p\u0101rlieku noslogojuma samazin\u0101\u0161ana nav luksuss, bet gan piln\u012bgi sapr\u0101t\u012bgs veids, k\u0101 uzlabot pa\u0161saj\u016btu, as\u0101k koncentr\u0113ties un padar\u012bt dienas viegl\u0101kas. Mazas uzlabojumi \u0161eit dod p\u0101rsteidzo\u0161i lielu at\u0161\u0137ir\u012bbu.<\/p>\n","protected":false},"excerpt":{"rendered":"

Dienas beig\u0101s nav runa tikai par nogurumu. Ja pieres vieta puls\u0113, acis niez un skats uz ekr\u0101nu k\u013c\u016bst nepat\u012bkams jau pirms vakara, ir \u013coti iesp\u0113jams, ka probl\u0113ma nav slikt\u0101 garast\u0101vokl\u012b, bet gan taj\u0101, k\u0101 un cik ilgi tu izmanto ekr\u0101nu. Jaut\u0101jums nav\u2026<\/p>\n","protected":false},"author":2,"featured_media":16327,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[16,356],"tags":[],"class_list":["post-18189","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sininevalgus-epood","category-sininevalgus-interneta-veikals"],"yoast_head":"\nK\u0101 samazin\u0101t ekr\u0101na izrais\u012btas galvass\u0101pes - Sininevalgus.ee<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sininevalgus.ee\/2026\/06\/19\/kuidas-vahendada-ekraanist-tingitud-peavalu\/\" \/>\n<meta property=\"og:locale\" content=\"lv_LV\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"K\u0101 samazin\u0101t ekr\u0101na izrais\u012btas galvass\u0101pes - Sininevalgus.ee\" \/>\n<meta property=\"og:description\" content=\"Dienas beig\u0101s nav runa tikai par nogurumu. Ja pieres vieta puls\u0113, acis niez un skats uz ekr\u0101nu k\u013c\u016bst nepat\u012bkams jau pirms vakara, ir \u013coti iesp\u0113jams, ka probl\u0113ma nav slikt\u0101 garast\u0101vokl\u012b, bet gan taj\u0101, k\u0101 un cik ilgi tu izmanto ekr\u0101nu. 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