Calm Before Bed: EFT Tapping Sequences for Better Sleep

For children dealing with anxiety, bedtime can be particularly challenging as their minds are flooded with the worries of the day. As parents, seeing our children struggle with restlessness or even fear around bedtime can be heartbreaking. Fortunately, there’s a gentle, effective tool to help children release these worries and sink into a peaceful, restorative sleep: Emotional Freedom Technique (EFT), or tapping.

EFT combines the principles of ancient Chinese acupressure with modern psychology. By gently tapping on specific points on the body, we can signal the brain to release stress and promote a sense of calm. Here, we’ll walk through a simple bedtime tapping sequence you can use to help your child unwind, calm their minds, and embrace sleep.

Why EFT Before Bed?

Sleep is essential for children’s development, both physically and emotionally. Yet, when they’re stressed, anxious, or over-stimulated, their bodies may find it hard to relax. This is where EFT shines. It’s not only effective but also empowering for children, giving them a tool they can use whenever they feel uneasy

EFT’s tapping process helps:

Reduce tension and anxiety.
Create a sense of safety and calm.
Release lingering worries or fears from the day.
Help shift focus from negative to positive feelings.

EFT before bed can transform bedtime from a stressful experience into a soothing ritual that both you and your child look forward to.

Bedtime Tapping Sequence for a Calmer, Restful Night

Here’s a simple EFT sequence you can practice with your child as part of their bedtime routine. Aim for a calm environment—maybe dim the lights and play some soft, calming music to set the tone.

Step 1: Identify the Emotion

Have your child tune into what they’re feeling. Gently ask, “Is there anything on your mind that’s bothering you?” It might be school stress, fear of the dark, or simply feeling restless. This acknowledgment of their emotions is the first step to helping them let go.

Step 2: Rate the Intensity of the Feeling

Ask them to rate the intensity of their feeling from 1 to 10. This rating is a helpful measure for later, as it shows the power of EFT in action. By checking in with this number before and after tapping, your child can see that their intensity of worry or fear has decreased, building their confidence in the technique.

Step 3: Create a Setup Statement

Once the emotion is identified, create a simple setup statement. This is a phrase that combines acknowledging the feeling with self-acceptance. Here’s an example:

“Even though I feel worried about school tomorrow, I am safe, and it’s okay for me to relax.”

Or for general restlessness:

“Even though I feel really restless right now, I can still be calm and get a good night’s sleep.”

Repeat the setup statement three times while tapping on the Karate Chop Point (the outer edge of their hand, below the pinky finger).

Step 4: Tap Through the Points

Guide your child through each tapping point while repeating a simplified version of their setup statement. Tap each point about 5-7 times before moving to the next.

Eyebrow Point (near the bridge of the nose): “I feel worried.”
Side of the Eye (temple area): “I feel restless.”
Under the Eye (on the bone below the eye): “It’s hard to calm down.”
Under the Nose (between the nose and upper lip): “I want to sleep but feel anxious.”
Chin Point (between lower lip and chin): “I’m ready to let go of my worries.”
Collarbone Point (about an inch below the collarbone): “I am safe, and I can relax.”
Under the Arm (about four inches below the armpit): “I can let go and fall asleep.”
Top of the Head (center of the head): “I feel calm and ready for sleep.”

Move through these points gently, keeping your voice soft and reassuring.

Step 5: Take a Deep Breath and Reassess

After completing one round, take a slow, deep breath together. Then, ask your child to rate their emotion again on the 1-10 scale. Most children notice a drop in intensity after one round. If they still feel some tension, you can repeat the tapping sequence with words of reassurance, like:

“It’s okay to feel calm.”
“I am safe, and it’s okay to sleep.”
“My bed is cozy, and I feel at peace here.”

Making EFT a Consistent Bedtime Habit

Consistency is key with EFT. The more your child practices, the more they’ll recognize and trust the calming effects. Here are some tips to keep tapping a cherished part of your bedtime routine:

Be patient and encouraging. Let them know it’s okay to feel however they’re feeling, and that EFT can help them work through it.
Share the practice. Tap alongside them, modeling how it’s done and normalizing the act of releasing emotions.
Celebrate small wins. If they feel even a little bit calmer, acknowledge that! Positive reinforcement will make them more likely to want to tap again.

Teaching children how to manage their emotions is one of the most empowering gifts you can offer. With EFT tapping, children learn that they have the power within them to calm their worries, paving the way for not only better sleep but also greater confidence and resilience.

Encourage your child to trust in the process and remind them that it’s okay to feel what they’re feeling—it’s all part of learning to let go and embrace peace. With this simple, soothing bedtime routine, both of you can drift into the night with calm minds and hopeful hearts. Here’s to many peaceful nights and brighter mornings ahead!

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