If you've noticed more hairs on your pillow or in the shower drain, you're far from alone. Thinning and shedding affects most of us at some point, and the good news is there's a lot you can do to support healthier, fuller-looking hair. Here's what's really going on, and seven evidence-informed habits that help.

What causes hair to thin?

Hair thinning rarely has a single cause. The most common factors include:

• Genetics the most common driver of gradual thinning in both men and women.
• Stress high stress can push more hairs into the shedding phase.
• Nutrition low iron, protein or key vitamins often show up in your hair first.
• Hormonal changes pregnancy, menopause and thyroid shifts all play a role.
• Harsh styling heat, tight styles and over-processing weaken the hair shaft.
• Scalp health a congested or irritated scalp is not a great foundation for strong hair.

7 evidence-informed ways to support healthier, fuller-looking hair

1. Start with your scalp

Healthy hair grows from a healthy scalp. Keep it clean and balanced with gentle, sulphate-free cleansing, and don't let product or oil build up.

2. Feed your hair from the inside

Hair is mostly protein, so a diet with enough protein, iron, omega-3 and B vitamins gives it the raw materials it needs. Whole foods first, supplements only to fill genuine gaps.

3. Be gentler than you think

Turn the heat down, loosen tight ponytails and braids, and don't brush aggressively when wet. Much 'hair loss' is actually breakage you can prevent.

4. Manage your stress

Stress-related shedding is real and usually temporary. Sleep, movement and downtime are part of the routine, not luxuries.

5. Protect your sleep

Your body does its repair work while you sleep. Aim for consistent, quality rest, and a silk or satin pillowcase to reduce friction.

6. Choose products that work with your hair

Look for gentle, sulphate-free formulas with scalp-friendly ingredients like caffeine and botanical extracts. The Watermans range is built around exactly this, supporting the look and feel of fuller, healthier hair as part of a consistent routine.

7. Be patient and consistent

Hair grows slowly, roughly a centimetre a month. Give any routine three to six months before you judge it, and take monthly photos so you can actually see progress.

When to see a professional

If your hair is thinning suddenly, falling out in patches, or you're worried, speak to your GP or a trichologist. Thinning can occasionally signal something treatable, like an iron or thyroid issue, that's worth checking.

The bottom line

You can't change your genetics, but you can give your hair the best possible environment to thrive: a healthy scalp, good nutrition, gentle handling and a consistent routine. Small habits, repeated, make the visible difference.