EFT Tapping for Sleep: A Gentle Evening Routine to Help You Wind Down

Looking to calm your mind and body before bed? Try this EFT tapping for sleep routine to release the day’s stress, promote deep relaxation, and prepare for a peaceful night’s rest.

Tapping before sleep helps you let go of negative thoughts, process emotions, and settle your nervous system—all of which support a better night’s sleep.

Why Try EFT Tapping for Sleep?

EFT (Emotional Freedom Techniques) is a powerful self-help method that combines gentle tapping on acupressure points with focused emotional awareness. Using EFT tapping for sleep can:

• Reduce nighttime anxiety and racing thoughts

• Shift your body into a state of calm

• Promote feelings of gratitude, peace, and safety

• Help you fall asleep faster and sleep more deeply

Your Evening Tapping Routine

Before you go to bed, take a few minutes to tap gently—either using all the tapping points or just your favourites. Go slower than usual, breathe deeply, and focus on how you want to feel.

You can tap to release what didn’t go well during the day, or tap in gratitude for what did—or both.

Affirmations for Sleep:

Tap each phrase slowly while tuning into the feeling behind the words:

• I’m grateful for another day

• I’m choosing a great night’s sleep

• I did my best today

• I was amazing today

• It was a fabulous day

• I forgive anyone who pushed my buttons

• Tomorrow will be a wonderful day

• I choose peace

• I choose love

• I choose to relax

• I deserve to rest well

• Everything can wait until tomorrow

• I’m safe

• Sleepy… Calm… Relaxed… Happy… Grateful… Loved.

Had a Tough Day? Tap to Let It Go

If your day was challenging, use EFT tapping for sleep to release heavy emotions first.

Start with the karate chop point and say (or adapt to your own words):

• Even though today has been awful, I deeply and completely love and accept myself

• Even though someone upset me, I’m OK

• Even though I made mistakes, I’m choosing to let it go

• Even though I feel anxious/sad/frustrated, I honour how I feel

Then tap around the points, repeating the most emotionally charged words while intending to release them.

Stick with it. Don’t stop too soon—follow the feelings until you feel a shift.

Once calmer, tap a few rounds of gratitude-based phrases (see above) to close.

Can’t Sleep in the Middle of the Night?

If you wake up during the night and can’t get back to sleep, gently tap and repeat simple calming words like:

• Sleepy

• Calm

• Relaxed

• Safe

• I choose peace

This brings your nervous system back to a relaxed state and helps quiet a busy mind.

Sleep Tip: Clear Your Mind Before Bed

One last tip: write down everything you need to remember or do tomorrow before you go to bed. This tells your brain it’s safe to switch off, helping you sleep more peacefully.

Final Thoughts: Make Tapping a Nightly Habit

Creating a nightly EFT tapping for sleep routine is a gentle and powerful way to support your wellbeing. Whether you’re letting go of stress or tapping into gratitude, a few minutes each evening can make a big difference in how you feel—and how you sleep.