Chapter 71 : The Order of the Night

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§1

After [completing] the Maariv prayer you should set aside a time for Torah [study], to fulfill the verse: "And you shall meditate in it day and night." (Joshua 1:8) You should recognize the fact that if you eat first, you might be overcome by sleep since you are tired and nature will demand rest. This will cause you to neglect Torah study. Therefore, you should take care to set aside a time for study before your meal. However, if you are hungry and famished because you didn't eat enough by day, you may have a snack so that your mind is at ease, and then study a little. Then you may eat your meal to your satisfaction, and resume your Torah study, according to your ability. Our Sages of blessed memory said: "Night was created solely for study," referring to the [long] winter nights. Nevertheless, also during the shorter nights you should study a little each night to fulfill the verse: "And you shall meditate in it day and night." From the fifteenth day of the month of Av and on you should gradually add to your study period. Reish Lakish said: "Whoever is engrossed with Torah study at night, a chord of grace is strung around him by day, as is said: 'By day God will command His grace [over us] and at night His song is with me.' [This can be interpreted:] "For what reason will God command his grace [over us], because His song is with me at night." Others stated: "Reish Lakish said: 'Whoever is engrossed in Torah study in this world which is compared to the night, God strings about him a chord of grace in the World to Come which is [compared to] day as is said: "By day God will command His grace and at night His song is with me".' Certainly, one, who has a set time to study every day and was deterred during the day, should compensate for his commitment, at night.

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§2

It is advisable for a normal, healthy person to eat moderately at his evening meal and it should be lighter than the meal he eats by day. The benefit of such a course is fourfold:

1. he will preserve his health,
2. it will prevent sinful things, [namely] that it not lead to nocturnal emissions, which are caused by excessive eating and [eating] things that warm [the body],
3. his dreams will be pleasant and calm, because excessive eating and drinking cause nightmares,
4. he will not sleep too heavily and he will be able to awaken at the proper time.

It is sufficient for a healthy person to sleep six hours. You should be careful not to sleep in a room alone, and not to sleep in a place that is too hot, and not in a place that is too cold.

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§3

It is proper for every God fearing man before going to sleep, to examine the deeds that he performed all day. If he finds that he committed a transgression he should regret and confess it and wholeheartedly resolve not to do so again. Especially the common transgressions, such as flattery, lies, mockery and gossip require careful scrutiny. A person should also resolve to forgive any person who sinned against him, so that no person be punished on account of him, for it is stated in the Talmud: "Whoever is the cause for another's punishment is not permitted to enter into the presence of the Holy One, blessed is He." He should say three times: "I forgive whoever hurt me" and afterwards say: Ribono shel olam, hareini mochel etc. ["Master of the Universe, I hereby forgive" etc.]

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§4

If you did not recite the three chapters of Kerias Shema after nightfall, then you should say all three chapters during the Kerias Shema before retiring. But if you did recite them at night, all that you are required to recite at the Kerias Shema before retiring is the first chapter itself. Nevertheless, [to fulfill] the mitzvah in its excellence, you should recite all three chapters. Afterwards, [it is customary] to say psalms and verses describing God's mercy as printed in the prayerbooks. In most prayerbooks the berachah of Hamapil is [printed] before Kerias Shema; but it is preferable, [however,] to recite the berachah of Hamapil at the end, so that the berachah immediately precedes sleep. Kerias Shema and the psalms should be said before you go into bed, and the berachah of Hamapil should be said when you are in bed. Before going to bed you should walk over to the mezuzah, place your fingers on it and say Adono-y shomri etc. Afterwards you should say seven times: Bechol derachecha etc. After reciting the berachah of Hamapil you should not eat or drink or speak until you fall asleep. If you cannot sleep, you should again recite Kerias Shema, the psalms and the verses of mercy, and continue reciting them until you fall asleep. You may also repeat many times the following verses: Torah tzivah lanu etc., Eish tamid... Se'afim saneisi... Or zaru'a... until overcome by sleep. This reading is also a preventive against noctural emissions, Heaven forbid. Your purpose for sleeping should be to strengthen yourself for the service of your Master; thereby it will be considered as serving God. If you intend to engage in marital relations, you should not recite the berachah Hamapil first but, afterwards you should recite at least the first chapter of Kerias Shema and, then, recite the berachah Hamapil.

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§5

You should undress yourself and not sleep in [day] clothes. When removing your shoes or clothes, you should remove those on the left first. You should not place your clothes under your head, because it causes one to forget his learning. You should take great care to get yourself into the habit of lying on your side. It is strictly forbidden to lie in a supine position, that is your back downward and your front [facing] upward, or conversely — your front downward and your back upward, but only on your side. It is advisable to begin sleeping on the left side and finish on the right side; this is beneficial for one's health because the liver is located on the right side and the stomach on the left, and when leaning on the left the liver rests on the stomach and warms it with its heat thereby facilitating the speedy digestion of food. After the food has been digested it is advisable to turn on the right side so that the stomach rests and cause the waste to pass, and you should not turn from side to side too often [during the night) (The laws of modesty will be explained, if God so wills, in Chapter 150).