{"id":18285,"date":"2026-05-04T12:00:00","date_gmt":"2026-05-04T12:00:00","guid":{"rendered":"https:\/\/sininevalgus.ee\/?p=18285"},"modified":"2026-11-04T11:58:42","modified_gmt":"2026-11-04T11:58:42","slug":"ka-samazinat-acu-nogurumu-stradajot-ar-ekranu","status":"publish","type":"post","link":"https:\/\/sininevalgus.ee\/lv\/2026\/05\/04\/ka-samazinat-acu-nogurumu-stradajot-ar-ekranu\/","title":{"rendered":"K\u0101 samazin\u0101t acu nogurumu pie ekr\u0101na"},"content":{"rendered":"

\"Kuidas<\/p>\n

Kad dienas beig\u0101s acis niez, att\u0113ls k\u013c\u016bst migl\u0101js un galva \u0161\u0137iet smaga, tas nav tikai noguruma jaut\u0101jums. Jaut\u0101jums, k\u0101 samazin\u0101t acu nogurumu pie ekr\u0101na, ir \u013coti praktiska r\u016bpe visiem, kas str\u0101d\u0101, m\u0101c\u0101s vai atp\u016b\u0161as pie ekr\u0101na vair\u0101kas stundas p\u0113c k\u0101rtas. Lab\u0101 zi\u0146a ir t\u0101, ka atvieglojums nenoz\u012bm\u0113 oblig\u0101ti atteik\u0161anos no ekr\u0101niem. Parasti visliel\u0101ko p\u0101rmai\u0146u sniedz da\u017eu ieradumu izlabojums.<\/p>\n

K\u0101 ikdien\u0101 samazin\u0101t acu nogurumu pie ekr\u0101na<\/h2>\n

Acu nogurums parasti nerodas tikai no viena iemesla. Parasti darbojas vair\u0101ki mazi faktori kop\u0101 – p\u0101r\u0101k spilgts ekr\u0101ns, p\u0101r\u0101k sauss gaiss, reti mirk\u013cot, nepareiza att\u0101luma iev\u0113ro\u0161ana un p\u0101r\u0101k gari nep\u0101rtraukti darba periodi. Ja uzlabo tikai vienu no \u0161iem faktoriem, pa\u0161saj\u016bta jau var main\u012bties. Ja sak\u0101rto vair\u0101kus aspektus vienlaikus, at\u0161\u0137ir\u012bba ir krietni paman\u0101m\u0101ka.<\/p>\n

Pirmk\u0101rt, p\u0101rbaudi sava ekr\u0101na spilgtumu. P\u0101r\u0101k spilgts ekr\u0101ns liek ac\u012bm past\u0101v\u012bgi piel\u0101goties, \u012bpa\u0161i, ja telpa pati par sevi ir tum\u0161a. Savuk\u0101rt p\u0101r\u0101k bl\u0101vs ekr\u0101ns liek ac\u012bm sasprindzin\u0101ties, lai izlas\u012btu tekstu un deta\u013cas. Labs pav\u0113les noteikums ir vienk\u0101r\u0161s \u2013 ekr\u0101nam nevajadz\u0113tu mirdz\u0113t k\u0101 lampai, bet ar\u012b neb\u016bt tik tum\u0161am, ka j\u0101\u0161\u0137il\u0113jas.<\/p>\n

V\u0113l viens \u013coti bie\u017es iemesls ir nepareiza darba poza. Ja ekr\u0101ns ir p\u0101r\u0101k augstu, acis paliek vair\u0101k atv\u0113rtas un \u0101tr\u0101k k\u013c\u016bst sausas. Ja tas ir p\u0101r\u0101k tuvu, pieaug slodze fokus\u0113\u0161an\u0101s uztur\u0113\u0161anai. Liel\u0101kajai da\u013cai cilv\u0113ku vislab\u0101k darbojas risin\u0101jums, kur ekr\u0101ns ir aptuveni roku stiepiena att\u0101lum\u0101, un aug\u0161\u0113j\u0101 mala ir nedaudz zem acu l\u012bme\u0146a.<\/p>\n

T\u0101pat fonta izv\u0113lei ir liel\u0101ka noz\u012bme, nek\u0101 var \u0161\u0137ist. Ja lieto mazu tekstu, garu bl\u012bvu tabulu vai zemu kontrastu dizainu, acis past\u0101v\u012bgi str\u0101d\u0101 ar papildu slodzi. To var nesajust pirmaj\u0101s 20 min\u016bt\u0113s, bet p\u0113c trim stund\u0101m tas jau var b\u016bt j\u016btams.<\/p>\n

K\u0101p\u0113c ekr\u0101ns acis nogurdina vair\u0101k nek\u0101 pap\u012brs<\/h2>\n

Lasot no pap\u012bra, acis kustas dabisk\u0101k un mirk\u0161\u0137in\u0101m bie\u017e\u0101k. Skatoties ekr\u0101n\u0101, uzved\u012bba nenov\u0113rojami main\u0101s. Mirk\u0161\u0137in\u0101\u0161anas bie\u017eums samazin\u0101s, skat\u012bjums ilg\u0101k fiks\u0113jas vien\u0101 punkt\u0101, un gaisma n\u0101k tie\u0161i ac\u012bs. \u0160\u012b kombin\u0101cija ir iemesls, k\u0101p\u0113c daudzi vakaram j\u016bt sausumu, niezi vai spiedienu ap ac\u012bm.<\/p>\n

Zil\u0101 gaisma \u0161eit ir tikai viens no kopuma elementiem, nevis vien\u012bgais vaininieks. Dienas laik\u0101 zil\u0101 gaisma pati par sevi nav ienaidnieks, ta\u010du ilgsto\u0161a saskarsme ar spilgtiem ekr\u0101niem var padar\u012bt acis j\u016bt\u012bg\u0101kas un vakaros ietekm\u0113t ar\u012b miega re\u017e\u012bmu. Jo \u012bpa\u0161i to izj\u016bt cilv\u0113ki, kas dien\u0101 str\u0101d\u0101 pie datora un vakar\u0101 beidz dienu ar telefonu vai skatoties seri\u0101lus.<\/p>\n

Svar\u012bgi saprast, ka visi ekr\u0101na lietot\u0101ji nerea\u0123\u0113 vien\u0101di. Da\u017ei galvenok\u0101rt j\u016bt sausumu, da\u017ei sasprindzin\u0101jumu pier\u0113, da\u017ei paman\u012bs, ka iemig\u0161ana aizkav\u0113jas. T\u0101p\u0113c risin\u0101jumus vajadz\u0113tu izv\u0113l\u0113ties p\u0113c t\u0101, kas tev paties\u012bb\u0101 trauc\u0113, nevis tikai p\u0113c visp\u0101r\u012bgiem ieteikumiem.<\/p>\n

\u0100tr\u0101k\u0101s metodes, kas tie\u0161\u0101m sniedz rezult\u0101tu<\/h2>\n

Ja v\u0113lies rezult\u0101tu uzreiz, s\u0101c ar pauz\u0113m. Klasiskais 20-20-20 noteikums darbojas labi tie\u0161i t\u0101p\u0113c, ka ir vienk\u0101r\u0161s. Katras 20 min\u016btes paskaties aptuveni 20 sekundes uz aptuveni 20 p\u0113du jeb 6 metru att\u0101lumu. Tas dod acu fokus\u0113jo\u0161aj\u0101m muskulat\u016br\u0101m nelielu atp\u016btu. Tas neiz\u0101rst\u0113 visu, bet samazina dienas laik\u0101 uzkr\u0101to spriedzi.<\/p>\n

Otra \u0101tr\u0101 mai\u0146a ir apzin\u0101ta mirk\u0161\u0137in\u0101\u0161ana. Tas izklaus\u0101s p\u0101r\u0101k vienk\u0101r\u0161i, lai b\u016btu svar\u012bgi, ta\u010du, str\u0101d\u0101jot ar ekr\u0101nu, cilv\u0113ki patie\u0161\u0101m aizmirst mirk\u0161\u0137in\u0101t. Ja acis s\u0101k saus\u0113t, katr\u0101 pauz\u0113 izdari p\u0101ris l\u0113nas pilnas mirk\u0161\u0137in\u0101\u0161anas. Tas pal\u012bdz atjaunot asaru pl\u0113v\u012bti un samazina kairin\u0101juma saj\u016btu.<\/p>\n

Tre\u0161ais ir apgaismojums. Ja telp\u0101 ir \u013coti spilgta griestu apgaismojums un vienlaikus monitor\u0101 ir sp\u0113c\u012bgs apgaismojums, acis sa\u0146em dubultu slodzi. Bet, ja str\u0101d\u0101 tum\u0161um\u0101 tikai ar ekr\u0101na gaismu, kontrasts ar\u012b ir p\u0101r\u0101k liels. Lab\u0101kais rezult\u0101ts rodas no l\u012bdzsvara \u2013 m\u012bksts visp\u0101r\u0113jais apgaismojums un ekr\u0101ns, kas nep\u0101rslogo p\u0101r\u0113jo telpu.<\/p>\n

Ja str\u0101d\u0101 ar kl\u0113pjdatoru uz d\u012bv\u0101na, gult\u0101 vai pie virtuves galda, j\u0101atz\u012bst, ka probl\u0113ma var neb\u016bt tikai ekr\u0101n\u0101. Nepareizs skats un piespiedu poza p\u0101rnes spriedzi uz kaklu un pieri, ko bie\u017ei k\u013c\u016bdaini uzskata par tikai acu nogurumu.<\/p>\n

Ekr\u0101na brilles un zil\u0101s gaismas filtrs \u2013 kad no tiem ir j\u0113ga<\/h2>\n

Ja katru dienu pie ekr\u0101na pavadi vair\u0101kas stundas,ekr\u0101na brilles<\/a>var b\u016bt viens no \u0113rt\u0101kajiem veidiem, k\u0101 samazin\u0101t slodzi. To m\u0113r\u0137is nav izdar\u012bt br\u012bnumu, bet samazin\u0101t da\u013cu no past\u0101v\u012bg\u0101 kairin\u0101juma, ko dienas gait\u0101 rada ekr\u0101ni. Vislab\u0101k izmai\u0146as pamana tie cilv\u0113ki, kuriem vakar\u0101 par\u0101d\u0101s acu sausums, aps\u0101rtums vai trauc\u0113ta nakts miera saj\u016bta.<\/p>\n

\u0160eit ir v\u0113rts b\u016bt praktiskam. Ja ekr\u0101nus izmanto galvenok\u0101rt darba laik\u0101 dienas gait\u0101, parasti mekl\u0113 risin\u0101jumu, kas padar\u012bs ilgu datoratstr\u0101di ac\u012bm maig\u0101ku un \u0113rt\u0101ku. Ja liel\u0101k\u0101 probl\u0113ma ir v\u0113l\u0101 vakara ekr\u0101nu lieto\u0161ana, var pal\u012bdz\u0113t stipr\u0101ka gaismas filtr\u0113\u0161ana, \u012bpa\u0161i gad\u012bjum\u0101, ja miegs ir trausls vai miega aizie\u0161ana ieilgst<\/a>. Tas ir atkar\u012bgs no paradumiem.<\/p>\n

Lab\u0101m ekr\u0101na brill\u0113m j\u0101piem\u0113rojas \u012bstajai dz\u012bvei. T\u0101m j\u0101b\u016bt pietiekami \u0113rt\u0101m, lai grib\u0113tu t\u0101s valk\u0101t katru dienu, un pietiekami labam izskatam, lai t\u0101s nenokristu atvilktn\u0113. Tie\u0161i \u0161eit ir iemesls, k\u0101p\u0113c daudzi dod priek\u0161roku specializ\u0113tai izv\u0113lei, nevis nejau\u0161iem impulsu pirkumiem. sininevalgus.ee\/ ir Latvij\u0101 zin\u0101ma \u0161aj\u0101 jom\u0101 tie\u0161i t\u0101p\u0113c, ka apvieno praktisku aizsardz\u012bbu un m\u016bsdien\u012bgu dizainu.<\/p>\n

K\u0101 iek\u0101rtot darba vietu, lai vakar\u0101 acis nepiedz\u012bvotu kairin\u0101jumu<\/h2>\n

Darba vietas ergonomika izklaus\u0101s p\u0113c biroja run\u0101m, bet paties\u012bb\u0101 t\u0101 \u013coti tie\u0161i ietekm\u0113 acu labsaj\u016btu. Ja ekr\u0101ns atspogu\u013co logu vai lampu, acis visu laiku c\u012bn\u0101s ar atsp\u012bdumiem. Pat ja to apzin\u0101ti nepamani, acis paveic papildu darbu.<\/p>\n

Vislab\u0101k ir novietot monitoru t\u0101, lai no loga n\u0101ko\u0161\u0101 gaisma netiktu tie\u0161i uz ekr\u0101na un tev tie\u0161i sej\u0101. Reiz\u0113m pietiek tikai p\u0101rb\u012bd\u012bt galdu vai da\u013c\u0113ji aizv\u0113rt aizkarus. Ja atsp\u012bdums saglab\u0101jas, ir v\u0113rts samazin\u0101t ekr\u0101na spilgtumu un palielin\u0101t teksta izm\u0113ru, nevis vienk\u0101r\u0161i ciest t\u0101l\u0101k.<\/p>\n

Ekr\u0101na iestat\u012bjumiem ar\u012b ir noz\u012bme. P\u0101rlieku auksta to\u0146a un \u013coti balta fona vakaros var \u0161\u0137ist asas ac\u012bm. Silti to\u0146i, pietiekams kontrasts un sapr\u0101t\u012bgs fonta izm\u0113rs padara las\u012b\u0161anu viegl\u0101ku ac\u012bm. Ja str\u0101d\u0101 daudz ar cipariem, dizainu vai mont\u0101\u017eu, j\u0101atrod l\u012bdzsvars starp \u0113rt\u012bbu un kr\u0101su precizit\u0101ti. Ne vienm\u0113r visu var maksim\u0101li samierin\u0101t.<\/p>\n

Paradumi, kas nogurdina acis vair\u0101k, nek\u0101 tu dom\u0101<\/h2>\n

Liel\u0101k\u0101 k\u013c\u016bda parasti nav ilgs darba dienas garums, bet gan tas, ka visa diena paiet vien\u0101d\u0101 skat\u012b\u0161an\u0101s att\u0101lum\u0101. Dators, tad telefons, tad atkal dators. Acis nesp\u0113j p\u0101rsl\u0113gties uz t\u0101lum\u0101 skat\u012b\u0161anos. Ja dien\u0101 iepl\u0101no \u012bsus br\u012b\u017eus l\u016bkoties pa logu vai \u012bsu pastaigu, slodze iev\u0113rojami samazin\u0101s.<\/p>\n

V\u0113l viens nenov\u0113rt\u0113ts faktors ir \u0161\u0137idruma tr\u016bkums un sauss iek\u0161telpu klimats. \u012apa\u0161i ziem\u0101 vai kondicion\u0113t\u0101s telp\u0101s acis var k\u013c\u016bt jut\u012bgas pat tad, ja ekr\u0101na iestat\u012bjumi ir k\u0101rt\u012bb\u0101. Ja telpa ir sausa, var pal\u012bdz\u0113t mitrin\u0101\u0161ana vai nepiecie\u0161am\u012bbas gad\u012bjum\u0101 acu pilieni, bet past\u0101v\u012bgas diskomforta gad\u012bjum\u0101 ir v\u0113rts konsult\u0113ties ar speci\u0101listu.<\/p>\n

Tre\u0161\u0101 lieta ir vakara ekr\u0101na laiks tie\u0161i pirms miega. Ja diena ir bijusi piepild\u012bta ar ekr\u0101niem un p\u0113d\u0113j\u0101 stunda tiek pavad\u012bta telefon\u0101, acis un smadzenes nesp\u0113j pien\u0101c\u012bgi atp\u016bsties. \u0160eit m\u0113r\u0137im nav j\u0101b\u016bt t\u016bl\u012bt\u0113jam ekr\u0101na izsl\u0113g\u0161anai, bet sapr\u0101t\u012bg\u0101kai lieto\u0161anai \u2014 maz\u0101ka spilgtuma intensit\u0101te, maz\u0101k kontrasta, liel\u0101ks att\u0101lums un nepiecie\u0161am\u012bbas gad\u012bjum\u0101 atbilsto\u0161as brilles<\/a>.<\/p>\n

Kad acu nogurums vairs nav tikai ekr\u0101na nogurums<\/h2>\n

Katrs kairin\u0101jums nenoz\u012bm\u0113 slim\u012bbu, ta\u010du ne visus simptomus vajadz\u0113tu attiecin\u0101t tikai uz ekr\u0101nu. Ja redze bie\u017ei k\u013c\u016bst miglaina, rodas stipras galvass\u0101pes, acis past\u0101v\u012bgi ir sarkanas vai viena acs nogurst daudz vair\u0101k nek\u0101 otra, iemesls var b\u016bt citur. Redzes asums var b\u016bt main\u012bjies, pasl\u0113pta bri\u013c\u013cu nepiecie\u0161am\u012bba var b\u016bt pasliktin\u0101jusies vai t\u0101 var b\u016bt sausu acu probl\u0113ma, kas prasa prec\u012bz\u0101ku nov\u0113rt\u0113jumu.<\/p>\n

Tas pats attiecas uz gad\u012bjumiem, kad jau esat veicis galven\u0101s izmai\u0146as \u2014 p\u0101rtraukumi, apgaismojums, ekr\u0101na att\u0101lums, liel\u0101ks fonts \u2014 bet pa\u0161saj\u016bta neuzlabojas. T\u0101d\u0101 gad\u012bjum\u0101 nav v\u0113rts sevi vainot vai vienk\u0101r\u0161i cie\u0161\u0101k ciest. Pareiz\u0101 risin\u0101juma var b\u016bt redzes p\u0101rbaude vai prec\u012bz\u0101k izv\u0113l\u0113ts bri\u013c\u013cu risin\u0101jums.<\/p>\n

Vissaprat\u012bg\u0101k\u0101 pieeja ir t\u0101da, ka acu nogurums nav z\u012bme tam, ka m\u016bsdienu dz\u012bv\u0113 j\u0101s\u0101k izvair\u012bties no ekr\u0101niem. T\u0101 ir z\u012bme, ka j\u016bsu lieto\u0161anas veids prasa nedaudz gudr\u0101ku iestat\u012bjumu. Ja p\u0101rtraukumi ir k\u0101rt\u012bb\u0101, darba vieta nep\u0101rslogo un acis sa\u0146em papildus aizsardz\u012bbu, ir iesp\u0113jams str\u0101d\u0101t, m\u0101c\u012bties un skat\u012bties ekr\u0101nu t\u0101, lai vakars nebeigtos ar kairin\u0101jumu, spriedzi un smagu galvu. Mazas izmai\u0146as \u0161eit iedarbojas p\u0101rsteidzo\u0161i \u0101tri.<\/p>\n","protected":false},"excerpt":{"rendered":"

Kad dienas beig\u0101s acis kairin\u0101s, att\u0113ls k\u013c\u016bst miglains un galva \u0161\u0137iet smaga, vaina nav tikai nogurum\u0101. Jaut\u0101jums, k\u0101 samazin\u0101t acu nogurumu ekr\u0101na priek\u0161\u0101, ir \u013coti praktisks visiem, kas str\u0101d\u0101, m\u0101c\u0101s vai atp\u016btina ekr\u0101na priek\u0161\u0101 vair\u0101kas stundas p\u0113c k\u0101rtas. Laba zi\u0146a\u2026<\/p>\n","protected":false},"author":2,"featured_media":16382,"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-18285","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sininevalgus-epood","category-sininevalgus-interneta-veikals"],"yoast_head":"\nK\u0101 samazin\u0101t acu nogurumu pie ekr\u0101na - 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\/05\/04\/kuidas-vahendada-silmade-vasimust-ekraaniga\/\" \/>\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 acu nogurumu pie ekr\u0101na - Sininevalgus.ee\" \/>\n<meta property=\"og:description\" content=\"Kad dienas beig\u0101s acis kairin\u0101s, att\u0113ls k\u013c\u016bst miglains un galva \u0161\u0137iet smaga, vaina nav tikai nogurum\u0101. Jaut\u0101jums, k\u0101 samazin\u0101t acu nogurumu ekr\u0101na priek\u0161\u0101, ir \u013coti praktisks visiem, kas str\u0101d\u0101, m\u0101c\u0101s vai atp\u016btina ekr\u0101na priek\u0161\u0101 vair\u0101kas stundas p\u0113c k\u0101rtas. 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