Struggling with falling asleep, staying asleep, or waking up feeling tired? Emotional Freedom Techniques (EFT), also known as Tapping, can help calm the nervous system, release stress, and promote deep relaxation, making it easier to get a good night’s sleep.
By gently tapping on specific meridian points while addressing sleep-related concerns, you can reprogram the mind and body to relax naturally. In this guide, you’ll learn how to use EFT to improve sleep quality and wake up feeling refreshed.
How EFT (Tapping) Helps with Sleep
EFT works by lowering cortisol (the stress hormone) and calming the nervous system, making it easier to fall asleep.
✅ Reduces stress and anxiety → Clears racing thoughts before bed.
✅ Releases tension from the body → Helps muscles relax naturally.
✅ Reprograms sleep-related worries → Stops overthinking and sleep anxiety.
✅ Promotes deep relaxation → Encourages the body to enter a restful state.
Now, let’s go through a step-by-step process to use EFT for better sleep.
Step-by-Step EFT Routine for Sleep
1. Identify Your Sleep Issue
Before tapping, recognize the main reason you’re struggling with sleep.
🔹 Examples:
- “I can’t turn off my thoughts before bed.”
- “I wake up in the middle of the night feeling restless.”
- “I feel tension in my body that prevents me from sleeping.”
2. Rate the Intensity
On a scale of 0 to 10, rate how much this issue is affecting your ability to sleep, with 0 = no problem and 10 = severe difficulty sleeping.
3. Create a Setup Statement
The setup statement helps you acknowledge the issue while affirming self-acceptance.
👉 “Even though I feel [describe sleep problem], I deeply and completely accept myself.”
🔹 Example Statements:
- “Even though I can’t stop thinking at night, I deeply and completely accept myself.”
- “Even though my body feels tense and restless, I choose to relax.”
- “Even though I struggle to fall asleep, I allow myself to feel calm and safe.”
4. Tap on the Meridian Points
Using two or three fingers, gently tap each point 5–7 times while repeating your setup statement or a related phrase.
✅ Tapping Points for Sleep:
- Side of the Hand (Karate Chop Point) – Outer edge of the palm.
- Eyebrow – Inner corner of the eyebrow.
- Side of the Eye – Outer corner of the eye socket.
- Under the Eye – On the cheekbone, below the eye.
- Under the Nose – Between the nose and upper lip.
- Chin – Center of the chin.
- Collarbone – Just below the collarbone.
- Under the Arm – About four inches below the armpit.
- Top of the Head – Center of the scalp.
🔹 Example Phrases While Tapping:
- “I acknowledge my restlessness, and I choose to relax.”
- “I release the stress of today and allow my body to unwind.”
- “I let go of my worries and trust that sleep will come easily.”
- “I am safe, I am calm, and I am ready for deep rest.”
5. Reassess Your Sleep Anxiety Level
After one round of tapping, take a deep breath and rate your sleep issue again from 0 to 10.
🔹 If the intensity is still high, repeat the process with a modified statement:
👉 “Even though I still feel some tension, I choose to let it go and relax.”
6. Repeat Until You Feel Sleepy
Continue tapping until you feel more relaxed and ready for sleep. You may need 2–3 rounds before noticing a difference.
Extra EFT Tips for Better Sleep
🔹 Tap in bed → Tapping while lying down signals the body to unwind.
🔹 Pair EFT with deep breathing → Enhances relaxation.
🔹 Use tapping for middle-of-the-night wakeups → Helps return to sleep quickly.
🔹 Be consistent → The more you use EFT, the more effective it becomes.
Final Thoughts
EFT (Tapping) is a powerful natural tool to help you fall asleep faster, release nighttime stress, and wake up feeling refreshed. By making it a nighttime habit, you can create a relaxed mind and body for deeper, more restful sleep.
Will you try EFT tonight to improve your sleep? Let me know your experience! 😊