This script is designed to quiet night-time hyper-vigilance, reduce waking during the night, and signal to your nervous system that it is safe to stay asleep until morning.
Use slowly. Softer is better. Less effort = deeper results.
Preparation (Important)
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Get into bed and lie on your back or side
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Lights dim or off
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One hand on your chest, one on your belly
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Let your eyes close naturally
Take 3 long exhales, longer than the inhale.
Silently say:
“Nothing needs my attention now.”
EFT SETUP – Karate Chop Point
Tap gently and repeat 3 times, slowly:
Even though my nervous system has learned to wake up during the night,
scanning for danger or responsibility,
I honour this protection and choose deep, uninterrupted sleep now.
Even though part of me stays alert while I sleep,
trying to keep me safe,
I let that part know I am safe, and rest is allowed.
Even though my body may wake without reason,
I give my nervous system permission to stay asleep all night.
ROUND 1 – CALMING NIGHT VIGILANCE
Top of Head
My nervous system has been on duty.
Eyebrow
Watching… listening… staying ready.
Side of Eye
Even while I sleep.
Under Eye
This habit of waking.
Under Nose
This alertness at night.
Chin
I acknowledge this pattern.
Collarbone
And I thank my body for trying to protect me.
Under Arm
You don’t have to stay awake anymore.
ROUND 2 – SIGNALING SAFETY ALL NIGHT
Top of Head
The night is calm.
Eyebrow
The environment is safe.
Side of Eye
There is nothing I need to manage.
Under Eye
No problems to solve right now.
Under Nose
My body can stay asleep.
Chin
It is safe to remain asleep.
Collarbone
I do not need to wake up to be safe.
Under Arm
My nervous system can rest deeply.
ROUND 3 – PREVENTING INTERRUPTIONS
Top of Head
I release the need to check.
Eyebrow
I release night-time vigilance.
Side of Eye
I release unconscious alertness.
Under Eye
I choose continuity of sleep.
Under Nose
My sleep flows without interruption.
Chin
If I stir, I drift right back down.
Collarbone
My body knows how to stay asleep.
Under Arm
Deep sleep carries me through the night.
ROUND 4 – DEEP HEALING MODE
Top of Head
My nervous system enters healing mode.
Eyebrow
Repair, restore, rebalance.
Side of Eye
My brain slows gently.
Under Eye
My body heals while I sleep.
Under Nose
Each sleep cycle completes fully.
Chin
Nothing disturbs my rest.
Collarbone
I remain asleep until morning.
Under Arm
Long, deep, uninterrupted sleep.
CLOSING – NO MORE TAPPING
Hands resting on your body.
No effort. No intention. Just allowing.
Say softly or silently:
I am safe for the entire night.
My nervous system stays calm.
Sleep is continuous and deep.
I do not need to wake.
Morning will come on its own.
Feel your body sink downward,
as if gravity is gently pulling you into the bed.
If thoughts arise, let them pass like distant sounds.
You do not follow them.
FINAL SLEEP ANCHOR
(Repeat slowly until sleep deepens)
“Nothing interrupts my sleep.
My nervous system rests all night.
I remain asleep, safe and supported.”