Mouth Guard, small pot or pan, cup of cool water, timer or clock, a mirror and Wooden Tongs

Fill a small pan with enough water to submerge the mouth guard completely. Place the pan on the hob and bring the water to a gentle boil.

Remove the pan from the heat and carefully place the mouth guard into the hot water for 10-20 seconds, using the tongs. Ensure it doesn't touch the sides, as this may cause deformation.

Dip the mouth guard in cool water for 1 second. Using a mirror, position it around your upper teeth. Bite down and press with your fingers. Suck in gently to form a vacuum, ensuring it contours to your teeth.

Keep the guard in your mouth for about 30 seconds. Quickly place the guard in cold water to set the impression.

Once hardened, insert the mouth guard again to ensure it fits snugly and comfortably. Try speaking with the guard in place; it should fit securely without falling out.

If your mouth guard feels uncomfortable or too long, you can trim it for a better fit. Focus on trimming the front and back flaps while keeping the front part well above the gum line.