3 Simple Evening Habits for a Calmer Wind-Down After 60
A regular bedtime, a little movement during the day and a cozy honey and menthol balm bedside ritual: three easy ways to turn your evenings into a calm, unhurried routine.
The TV is still on at 10 p.m. The phone keeps lighting up. You finally get into bed, but your head is still running through tomorrow’s list. For many adults over 60, the evening is the hardest part of the day to slow down.
With age, sleep naturally tends to get lighter, and daily routines often change after retirement. That makes a simple, predictable evening rhythm more helpful than ever.
Many people reach for one more show or one more scroll on the phone, and the evening ends without ever really winding down.
Going to bed at a different time every night? A steady schedule helps your body know when the day is done. Sitting most of the day? A little movement makes it easier to feel ready for rest at night. Evenings full of screens? Bright screens late at night make it harder to settle down.
At Memo News Journal, we looked at what public health sources suggest for a relaxing evening, and why more adults are building a simple bedtime ritual around a jar of honey and a menthol balm.
Here are three easy habits you can start tonight.
Habit 1: Keep a Regular, Restful Bedtime
Health agencies such as the National Institute on Aging suggest going to bed and getting up at about the same time every day, even on weekends. A steady schedule is one of the simplest ways to make evenings feel calmer.
The goal is a routine you can actually keep: a dim and quiet bedroom, less screen time in the last hour, no heavy meals or caffeine late in the day, and a calming ritual that tells your body the day is over. If you often sleep badly, a short note of how each night went makes it easier to talk it over with your doctor.
Habit 2: Stay Active During the Day
Regular physical activity during the day is one of the habits health agencies recommend for feeling well at any age, and many people find it easier to relax at night after an active day. Staying in touch with friends and family matters too.
Simple changes add up: a short walk after dinner, a phone call with an old friend, a crossword, trying a new recipe. None of these steps is dramatic on its own, but together they make the day feel fuller and the evening easier to settle into.
Habit 3: Build a Calming “Honey & Menthol” Bedtime Ritual
One approach many older adults are exploring is a short, soothing ritual before bed: a spoonful of honey stirred into a warm, caffeine-free tea, and a small amount of a menthol-camphor balm rubbed on the chest so its cool, familiar scent fills the air while they relax.
Why these two? A warm, caffeine-free drink is a classic signal that it’s time to slow down, and a spoonful of honey makes that cup feel like a small treat. The cool scent of a menthol balm is a familiar, cozy bedtime smell in many homes. Together, they turn going to bed into a calm, repeatable ritual.
The full report walks through this bedside ritual step by step and introduces The Brain Song, a digital audio program some older adults listen to as part of their evening routine.
A quick note: use menthol-camphor balms only as the label directs, on the skin of the chest or throat — not inside or under the nose, not on broken skin and not on young children. Honey is not for infants under 12 months. If you have a health condition or take medication, ask your doctor before changing your routine.
More Evening Rituals to Explore
A caffeine-free evening cup with a spoonful of honey — a cozy way to signal the end of the day.
An old-fashioned pantry prep: garlic cloves and fresh rosemary covered in honey.
A big jar of honey infusion kept on the counter — a popular kitchen ritual explained in the report.
A simple bedtime pairing, explained step by step in the full report.
Sources
- National Institute on Aging, National Institutes of Health. "A Good Night’s Sleep." nia.nih.gov
- National Institute on Aging, National Institutes of Health. "Exercise and Physical Activity." nia.nih.gov
- Centers for Disease Control and Prevention. "About Sleep." cdc.gov/sleep
Compliance & Advertising Disclosures
FDA Compliance: The statements and information on this site have not been evaluated by the Food and Drug Administration. This product and content are not intended to diagnose, treat, cure, or prevent any disease. Information is shared for educational and informational purposes only. Always consult your physician or a qualified healthcare professional before starting any diet, supplement, or exercise routine.
Results May Vary: Individual results will vary depending on health status, lifestyle and consistency. Any photos of people on this site feature models. The honey and menthol balm ritual described here is a relaxation habit, not a treatment, and is not part of any product.
Advertorial Disclosure: This website is an advertorial operated by Danieli Lonardelli Ltda - ME (Memo News Journal), an independent affiliate. We are not the creator or seller of The Brain Song. If you buy through links on this page, we may earn a commission from ClickBank, at no extra cost to you. This is a promotional publication and is not affiliated with any news organization or with the makers of any balm brand.