These are our picks for the best essential oils for sauna.
Using essential oils is my favorite way of adding a little extra touch of relaxation to my sauna sessions.
I enjoy everything from the overwhelming smells to the burning sensations on my skin, and it is something I always have on hand.
My favorite aromas are peppermint, Tea Tree and, because of my Swedish background, Pine ofcourse.
But these are my top picks, and it took me a while to find the smells that I liked the most.
So today I will help you find the best essential oils that will give your sauna sessions that little extra enjoyment.
I base my list of aromas and their qualities on first hand testing and a bit of research into the alleged benefits that each essential oil brings.
Table of Contents
The List
So let’s go over all the top oils for saunas, starting with my favorites.
Pine
Used For: Clearing airways, Natural disinfectant, pain reduction
Aroma: Woodsy, Acidic, Christmas Tree
This scent is my favorite. A good way to explain this scent would be the smell that comes with bringing in the Christmas tree, but a hundred times more powerful.
The scent is natural since pine oil is extracted from the wood, or needles of the Pine Tree.
The pine essential oil pairs especially well with a wood-burning sauna stove. The smell of pine in combination with the smell of smoke and burning wood is really unique.
When I’m feeling a bit under the weather I always get in the sauna to clear up my airways. The pine oil helps remove some of that phlegm in my throat and lungs.
If I use many essential oils at the same time, I often end with pine oil on the rocks. I use it as a disinfectant to remove some of the bacteria growth that can happen in the sauna. It also leaves a wonderful woodsy smell.
Other benefits of pine essential oil include clearing your mind, reducing fatigue, and energizing the body.
I also use it to reduce the headache I get when I forget to drink caffeine.
Tea Tree
Used For: Natural Disinfectant, Anti Fungi
Aroma: Spicy, Acidic, Minty undertone
This is one of the most common essential oils.
Tea Tree oil is extracted from the leaves of the Tea Tree and is known for its disinfectant abilities.
I would put the smell somewhere between mint and pine. Tea Tree has a mix of the acidity that you get with pine and that nose-piercing freshness that I associate with mint.
I don’t use chemical cleaners daily in my sauna. Most of the time I use tea tree oil mixed with water to wash off the seats after use. It’s nonsynthetic and infuses the wooden seats with a nice smell.
According to WebMD, Terpinen-4-ol is the active ingredient in tea tree oil. It has been shown to kill bacteria and fungi, both of which are likely to grow in your sauna.
For aromatherapy, the bacteria- and fungi-killing effects of the tea tree oil can help boost your immune system and reduce fungal infections.
Peppermint
Used For: reducing cold symptoms, energy, pain relief
Aroma: Mint, Fresh
Another common essential oil, peppermint has one of the most recognisable smells. I always associate the smell of peppermint with strong toothpaste, in a good way.
When I am looking for a refreshing sauna session I always throw on the peppermint oil. The freshness of the peppermint opens up your nostrils and gives a cooling effect to the skin. The cooling effect is similar to the sensation in your mouth when chewing a strong mint gum.
Peppermint essential oil is obtained from the leaves of peppermint and is considered to have many benefits, although the science isn’t as strong as for other oils.
I also use peppermint oil in the sauna when I have a cough or a bit of a cold, it helps reduce the symptoms and gives me a bit of energy.
Other benefits of peppermint oil include reducing pain, improving mental function, and reducing stress.
Cinnamon
Used For: Relaxing, Enhancing Mood, Antibacterial
Aroma: Spicy, Sweet
Cinnamon oil might not be the first essential oil that comes to mind, but it definitely deserves a spot amongst the best sauna oils.
The oil is usually extracted from the bark and leaves of the Cinnamomum Cassia tree.
Cinnamon has one of the most intense and recognizable smells and it’s my favorite “winter sauna oil” since it pairs nicely with some cold eggnog.
Cinnamon oil is said to have a relaxing effect. So if I am sitting down for a longer, less intense sauna session, Cinnamon oil is one of my top picks. The sweet and spicy aroma is really soothing and feels great on my skin.
Cinnamon essential oil is also said to have mood-enhancing and
Chamomile
Used For: Sleep, Skin Reapair, Pain Relief, Wound Healing
Aroma: Fruit/flowers, sweet
Probably one of the most researched items on this list, Chamomile is a must-have when picking essential oils for your sauna.
Used since greco-roman times, chamomile oil has many benefits, with science to back them up.
I bet most of you have smelled chamomile tea before, I would describe the smell as hints of fresh-cut grass with some flowery/fruity overtones.
The most prominent are wound healing, skin repair, pain relief, and most importantly, sleep.
The sleep-inducing effect is the main reason I use chamomile. If I’m having trouble sleeping or just really need to relax, I apply around 10 drops of chamomile oil in a few scoops of water and pour it on the stove. I then lie down for about 15-30 minutes and relax. When I start feeling sleepy, I take a quick shower and go straight to bed.
I try to keep the stove to a medium-high temperature so that I can stay comfortable for the entire session.
Besides sleeping, I have found that using chamomile oil in the sauna can help against light nausea as well.
If you want to read more about the science surrounding Chamomile, check out these papers on the subject.
All in all, chamomile is one of the best essential oils for saunas and a definite must-have.
Cedar wood
Used For: Sleep, Pain Relief
Aroma: Woodsy, Acidic, Citrus
Staying on the subject of better sleep, we have Cedarwood essential oils. Another strong contender if you are looking to improve your sleeping quality.
Now there are many different cedarwood oils, Virginian cedarwood is the most common type you will find but there are others.
I would recommend staying with Virginian Cedarwood since I found that some of the others may be sourced from nonsustainable sources.
The smell is similar to pine, with an acidic/citrus overtone combined with wood.
On to the benefits of using the cedarwood essential oil in the sauna, I want to start off with the main benefits, relaxation, and improved sleep. I actually use chamomile and cedarwood oils interchangeably when I want to relax.
Although both work well for relaxation, I feel like I sleep better after chamomile aromatherapy than cedar wood. But we are all different, so try it out yourself.
Besides relaxation, Cedarwood has been used for everything from pain relief to alopecia.
Although there are studies that show that cedar wood can work against certain bacteria, I wouldn’t trust it as a disinfectant just yet.
Maybe not the first essential oil that comes to mind, but cedar wood should definitely be on your list of top sauna oils.
Cardamom
Used For: Calming, Digestive Issues
Aroma: Spicy, Sweet
One of the strongest aromas out of any essential oils used in the sauna, cardamom oil is something I recently came across.
One of my friends actually brought it with him, and I loved it.
The cardamom essential oil that you use in the sauna is extracted from the Elettaria Cardamomum seeds.
Cardamom is said to have a calming and soothing effect and can work well for digestive issues.
The reason I love this essential oil is the wonderful sensation it gives off when poured over the steaming sauna. It creates a strong odor with a warm and soothing touch. I associate the spicy, slightly sweet, scent with Swedish pastries since they often contain cardamom.
I often mix cardamom oil with a few drops of cinnamon oil since the spicy odor of cinnamon mixes well with the warm touch of the cardamom.
Vanilla
Used For: Mood Lifting, Soothing
Aroma: Sweet, Warm
It goes without saying that vanilla essential oil has one of the sweetest scents of any essential oils used in saunas.
The oil is extracted from the Vanilla Planifolia plant and is primarily produced in Madagascar, Mexico, and the Reunion Islands.
Vanilla oil is actually called Vanilla absolute, Vanilla CO2, or Vanilla Oleoresin according to a bit of research I made into the subject. So it’s technically not an oil.
Vanilla essential oil is not as easy to produce as other oils on this list, which explains the higher price tag.
This is usually not my go-to essential oil, but I use this one a lot around Christmastime to spice things up.
I mix 5 drops of vanilla oil with 5 drops of cinnamon to create a holiday-themed aroma. It’s always a big hit with the family.
Besides the amazing smell, vanilla oil is said to have mood-lifting and soothing effects.
I honestly attribute this more to the general calming effect of an aroma-filled sauna rather than any active ingredients, but that’s just my opinion.
Sandalwood
Used For: Anxiety, Skin Health
Aroma: Sweet, Deep, Foody
Sandalwood oil is an essential oil that has been used for a very long time in alternative medicine. It actually has a few really interesting benefits backed by studies.
Sandalwood oil comes from the Sandalwood tree’s trunk and roots.
According to Healthline, some studies have shown that sandalwood oil aroma therapy can help reduce anxiety. It can also improve skin health when applied topically.
Even if you are not looking for any health improvements, sandalwood oil should still be on your list because of its unique aroma.
If I had to explain the smell I would say that it reminds me of some Indian dishes. (probably because sandalwood is common in Indian cuisine) It gives off a warm, sweet, almost culinary scent.
Anyway, this is a great addition to your essential oil lineup either way you slice it.
Cumin
Used For: Moisturising/Revitalising Skin, Detoxin, Fatigue
Aroma: dark, earthy
You are all probably familiar with cumin as a spice, what you might not know though is that cumin also makes for a great essential oil.
Cumin essential oil is made from the seeds of the Cuminum Cyminum plant (now that’s a mouthful).
It has been used since ancient times and is very popular for spicing up certain dishes.
It works great in the sauna, although I am a fan of the more light and airy aromas, I can enjoy the darker, more earthy smell of cumin oil from time to time.
As for health benefits, cumin essential oil has long been used in alternative medicine for detoxing, low blood pressure, and fatigue amongst others.
Besides pouring the cumin oil on the heater I use it to protect dry skin when I am in the sauna. If I have dry elbows, for example, I put a bit of cumin oil on before the sessions as a moisturizing treatment.
No matter how you choose to use it, cumin oil is a great option for the sauna lover.
Bergamot
Used For: Skin/Hair Health
Aroma: Citrus
In contrast to cumin, bergamot essential oil has a fresh and light aroma, closer to lemon.
Bergamot oil is extracted from Bergamot fruit, and is used in everything from cooking to perfumes.
As I mentioned, bergamot has a citrusy smell and works great with other oils. I usually add about 5-10 drops of bergamot essential oil to 5 drops of cumin oil in the sauna spoon and pour it over the stove.
I really enjoy a strong citrus aroma, but for some, this might be too much, so experiment to find out the best amount for you.
Besides smelling great, aromatherapy with bergamot oil has shown some promising results for mental health, although more research is needed.
Besides aromatherapy, bergamot is widely used for skin and hair health.
How To Use Essential Oils In The Sauna
Now that you know all about the best essential oils, let’s get into how you use them in the sauna since there are a few different uses.
Directly on Stove
The most rudimentary method happens to be my favorite, and that is pouring the oils directly on the sauna stove.
To do this safely, mix the amount of oil that you are comfortable with into a few spoons of water. Then simply pour it on the stove and the steam will carry the oils around the sauna.
This method gives off a very quick and intense sensation so do not pour too much at once.
Bucket or Bowl
If you want a slower, more controlled release of aromas you can simply pour the essential oils into your bucket or into a bowl.
If your sauna is hot enough the oil particles will dissipate into the air in a controlled manner.
This is great if you are just starting with essential oils and don’t want to jump head first into an intense Aufguss (the traditional German aroma sauna).
The bucket works best if you have a big stove or strong electric heater since the temperature needs to be quite high.
Diffuser
This is the “high tech” version of the bowl, but if you have an essential oil diffuser you could use that in the sauna as well.
I personally almost always pour the oils on the stove but I have a lot of friends that swear by using a diffuser instead.
Note: When trying out a new essential oil, I would recommend putting a bit on your skin to check for any allergic reactions prior to beginning the aromatherapy.
What Essential Oils Can I Use In A Sauna?
Pine oil, Tea Tree oil, Peppermint oil, Chamomille oil, Cardamum oil and Vanilla oil are some of the most common essential oils for sauna, but there are many more. In fact most essential oils work well in the sauna.
What Oil Do People Use In The Sauna
The most popular choices are Peppermint or Eucalyptus.
