0:00:00 > 0:00:03- Subtitles- - Subtitles
0:00:17 > 0:00:22- Hello and welcome to the first - Bore Da of the new season.
0:00:22 > 0:00:25- I hope you all enjoyed the summer.
0:00:25 > 0:00:28- My family and I - went on holiday to Spain...
0:00:29 > 0:00:31- ..and we had a wonderful time.
0:00:31 > 0:00:34- On this morning's programme...
0:00:34 > 0:00:40- ..I visit a brand-new Welsh primary - school in the heart of Tenby.
0:00:40 > 0:00:42- Daf Wyn is in Pembroke Castle...
0:00:43 > 0:00:47- ..to welcome the Antiques Roadshow - to the area.
0:00:47 > 0:00:50- We follow the Heno - and Prynhawn Da team...
0:00:50 > 0:00:54- ..who took part - in the Swansea Bay 10K.
0:00:55 > 0:01:00- There's the story of a summer school - for the students of Coleg Gwent.
0:01:01 > 0:01:06- Carys Tudor has advice - on getting the best night's sleep.
0:01:06 > 0:01:10- There's all this - and a whole lot more on Bore Da.
0:01:15 > 0:01:20- We start by reminding you - of our fantastic app.
0:01:20 > 0:01:24- The Dal Ati app - is available to download for free...
0:01:24 > 0:01:27- ..from Google Play or the App Store.
0:01:27 > 0:01:31- The app has everything you need - to learn Welsh...
0:01:31 > 0:01:35- ..and details - of the morning's items.
0:01:35 > 0:01:38- All you need to do - to download the app...
0:01:38 > 0:01:41- ..is to type "Dal Ati" - in the search box.
0:01:42 > 0:01:43- At the start of the month...
0:01:44 > 0:01:48- ..I was invited to - a brand-new Welsh school in Tenby.
0:01:48 > 0:01:52- Ysgol Hafan y Mor - is the town's first Welsh school.
0:01:53 > 0:01:57- I had a great welcome from the - children, the parents and teachers.
0:02:03 > 0:02:06- Welcome to this brand-new school, - Ysgol Hafan y Mor.
0:02:07 > 0:02:10- I have some very fond memories - of being in school.
0:02:10 > 0:02:12- Follow me.
0:02:16 > 0:02:19- Today is a big day for us.
0:02:19 > 0:02:23- We feel - that we've accomplished something.
0:02:23 > 0:02:26- It's been one step at a time.
0:02:26 > 0:02:30- My father always said, - "perseverance pays in the end."
0:02:30 > 0:02:34- I think it's paid off...
0:02:34 > 0:02:38- ..as we open the doors - to Ysgol Hafan y Mor.
0:02:38 > 0:02:43- We have three children who have - attended Welsh streams up to now.
0:02:43 > 0:02:45- Those streams grew...
0:02:45 > 0:02:49- ..and the county finally saw - that we needed a new school.
0:02:51 > 0:02:56- We have been working for almost - two years to reach this day.
0:02:56 > 0:03:00- Other people in the area have been - working for much longer...
0:03:01 > 0:03:03- ..to see the opening - of this new school.
0:03:04 > 0:03:06- I'm feeling a little bit nervous...
0:03:07 > 0:03:12- ..because I'm about to meet - Mrs Griffiths, the headteacher.
0:03:12 > 0:03:14- ALUN GULPS
0:03:14 > 0:03:16- Come in!
0:03:17 > 0:03:18- Hello, Mrs Griffiths.
0:03:18 > 0:03:19- Hello, Mrs Griffiths.- - Hello.
0:03:19 > 0:03:22- I'm Alun and I've been a good boy.
0:03:22 > 0:03:26- Well done, you can sit down - and have a gold star later.
0:03:26 > 0:03:29- Thank you, but I feel nervous - sitting in your office.
0:03:30 > 0:03:32- You don't need to be nervous at all.
0:03:33 > 0:03:36- It's an historic day - and you must be very proud.
0:03:36 > 0:03:38- Yes, I'm very proud.
0:03:38 > 0:03:42- I'm very proud - of what we've achieved to date.
0:03:42 > 0:03:47- A week ago, I never thought - I'd be sat here and talking to you.
0:03:47 > 0:03:52- Things had piled up and - building work was still going on...
0:03:52 > 0:03:57- ..but as a team, we have managed - to get the doors open today.
0:04:05 > 0:04:09- I like the fact that everyone - speaks Welsh at the school.
0:04:09 > 0:04:13- I'm looking forward to cooking - in the cookery room...
0:04:13 > 0:04:16- ..and playing with Welsh children.
0:04:16 > 0:04:20- I'm very happy that there's - a Welsh school in Tenby...
0:04:20 > 0:04:24- ..because I can make new friends - and speak Welsh with them.
0:04:25 > 0:04:28- I like the new logo.
0:04:28 > 0:04:33- It has the beach, the sea, - a little red boat and the sun.
0:04:33 > 0:04:37- I like the new colours...
0:04:37 > 0:04:43- ..because they're different - to the ones at the old school.
0:04:48 > 0:04:52- Many parents have told me - that they feel quite bitter...
0:04:53 > 0:04:57- ..because they didn't have - the opportunity to learn Welsh.
0:04:57 > 0:05:00- They are the parents...
0:05:00 > 0:05:05- ..who want their children - to have a bilingual education.
0:05:05 > 0:05:09- I've seen a change in the attitudes - of the local people.
0:05:09 > 0:05:13- The fishermen and - those who work on the lifeboat...
0:05:13 > 0:05:16- ..are sending their children - to the Welsh school.
0:05:17 > 0:05:19- That will transform everything.
0:05:19 > 0:05:23- We might finally lose the label - of Little England Beyond Wales!
0:05:24 > 0:05:29- It was quite a battle to get - the children to join the units...
0:05:29 > 0:05:32- ..but once they started...
0:05:32 > 0:05:38- ..the gates opened - and the children flowed in.
0:05:38 > 0:05:42- It has culminated - in Ysgol Hafan y Mor.
0:05:42 > 0:05:44- We wish you all the best.
0:05:44 > 0:05:46- It's an historic day for me.
0:05:47 > 0:05:50- I've never been in the - headteacher's office before.
0:05:50 > 0:05:53- I am very surprised about that.
0:05:54 > 0:05:56- Thank you for the warm welcome.
0:05:56 > 0:05:58- Thank you for the warm welcome.- - It was no problem at all.
0:05:59 > 0:06:03- Welcome to Ysgol Hafan y Mor.
0:06:03 > 0:06:04- Hooray!
0:06:11 > 0:06:14- Thanks to everyone - for the warm welcome.
0:06:14 > 0:06:18- One of the highlights - of the Abergavenny Eisteddfod...
0:06:18 > 0:06:22- ..was watching and listening - to Helena Jones...
0:06:22 > 0:06:27- ..who competed in the recital - competition for learners over 16.
0:06:27 > 0:06:31- Helena has just celebrated - her 100th birthday.
0:06:32 > 0:06:36- We sent our cameras - to wish her a very happy birthday.
0:06:41 > 0:06:45- The year of 1916 - was an important year in Wales.
0:06:45 > 0:06:48- Lloyd George - became the Prime Minister.
0:06:48 > 0:06:53- The National Library in Aberystwyth - opened its doors.
0:06:53 > 0:06:56- It also saw the birth - of Helena Jones.
0:06:56 > 0:07:01- She's the performer who captured - our hearts at the Eisteddfod.
0:07:01 > 0:07:05- Today, in Rhayader, - they mark her 100th birthday.
0:07:08 > 0:07:13- This was Helena's - fifth birthday party.
0:07:13 > 0:07:17- The family travelled from Brecon - to the Elan Valley...
0:07:17 > 0:07:19- ..as it's very close to her heart.
0:07:19 > 0:07:25- We last met at the Eisteddfod - but you've recently had a birthday.
0:07:26 > 0:07:28- How many parties have you had?
0:07:28 > 0:07:33- I've had five parties - and five cakes too.
0:07:33 > 0:07:36- Your diet has gone - out of the window!
0:07:36 > 0:07:38- There was plenty of candles.
0:07:42 > 0:07:45- We had a lunch with her - on her birthday.
0:07:45 > 0:07:49- Since then, - she has celebrated with the WI.
0:07:49 > 0:07:55- Yesterday, she went somewhere else - and had a garden party.
0:07:55 > 0:07:57- She's here today...
0:07:58 > 0:08:02- ..and wants a tour - of the Elan Valley later...
0:08:03 > 0:08:05- ..because she loves the area.
0:08:05 > 0:08:11- I lived in the Elan Valley and - was a teacher in the village school.
0:08:11 > 0:08:17- I also met my husband - in the Elan Valley.
0:08:18 > 0:08:20- It's just so lovely...
0:08:20 > 0:08:25- ..and I'm so happy - to return to this place.
0:08:25 > 0:08:29- You received a card - from none other than the Queen...
0:08:29 > 0:08:32- ..but how many cards have you had?
0:08:32 > 0:08:34- Erm...
0:08:35 > 0:08:36- ..it's 150!
0:08:39 > 0:08:45- Have you recovered from gaining - celebrity status at the Eisteddfod?
0:08:45 > 0:08:48- No, I don't think so.
0:08:49 > 0:08:55- I won a trophy at the Eisteddfod - in 2013 and there wasn't any fuss.
0:08:56 > 0:09:00- You had more attention - because of your special birthday.
0:09:00 > 0:09:01- Yes, that's it.
0:09:02 > 0:09:06- # Happy birthday to you! #
0:09:06 > 0:09:12- She helps everyone and still - does things with the Eisteddfod.
0:09:12 > 0:09:16- She helps my children - with their Welsh...
0:09:16 > 0:09:19- ..and wants them to compete - in the Eisteddfod.
0:09:19 > 0:09:21- She's an incredible woman.
0:09:22 > 0:09:24- She's an inspiration.
0:09:24 > 0:09:26- She has a great mind...
0:09:26 > 0:09:32- ..and walks to see her sister in the - nursing home in Brecon every day.
0:09:32 > 0:09:35- She's truly wonderful for 100.
0:09:35 > 0:09:39- It's fair to say - that she has a great mind...
0:09:40 > 0:09:43- ..and always beats me in Countdown.
0:09:43 > 0:09:49- Nain has 100 years of history - to tell us...
0:09:49 > 0:09:51- ..so she's very special.
0:09:53 > 0:09:56- Why are you here today, - Ollie and Jessica?
0:09:57 > 0:09:58- It's for Nan's birthday.
0:09:59 > 0:10:01- How old is Nan?
0:10:01 > 0:10:02- How old is Nan?- - She's 100.
0:10:03 > 0:10:04- Yes, she's 100.
0:10:04 > 0:10:07- Are you going to sing - Happy Birthday to her?
0:10:07 > 0:10:09- Yes.
0:10:09 > 0:10:11- Can you sing it for me now?
0:10:11 > 0:10:14- # Happy birthday to you
0:10:15 > 0:10:18- # Happy birthday to you
0:10:18 > 0:10:21- # Happy birthday to Nana
0:10:21 > 0:10:24- # Happy birthday to you #
0:10:24 > 0:10:26- Well done, Ollie.
0:10:28 > 0:10:34- It's lovely to see you again and - happy birthday from us all at Heno.
0:10:34 > 0:10:35- Thank you very much.
0:10:36 > 0:10:38- It's on to party number six!
0:10:38 > 0:10:40- Yes, exactly.
0:10:40 > 0:10:43- Thank you - and it's lovely to chat with you.
0:10:43 > 0:10:46- Thank you for being so kind to me.
0:10:55 > 0:10:58- A very happy birthday to Helena!
0:10:58 > 0:11:01- It's been a long time coming...
0:11:01 > 0:11:05- ..but one of the famous characters - of the silver screen is back.
0:11:06 > 0:11:07- It's Bridget Jones!
0:11:07 > 0:11:11- Bridget is now 43 years old - and has fallen pregnant.
0:11:11 > 0:11:16- As one of the blockbusters of - the year arrived in the cinemas...
0:11:16 > 0:11:19- ..we sent our cameras - to chat with some super-fans.
0:11:20 > 0:11:23- # Mendelssohn's Wedding March #
0:11:27 > 0:11:29- So there I was...
0:11:29 > 0:11:31- ..surrounded by my friends...
0:11:32 > 0:11:35- ...and all ready - for my happy ever after.
0:11:35 > 0:11:39- At least, - that's how I'd pictured it.
0:11:39 > 0:11:44- It's been a long 12 years since - Bridget Jones last hit the cinemas.
0:11:45 > 0:11:50- Following two films based on - the novels by Helen Fielding...
0:11:51 > 0:11:55- ..we can look forward to the - new film - Bridget Jones's Baby!
0:11:55 > 0:11:59- Bridget is almost 43, - still single...
0:11:59 > 0:12:02- ..but a successful London producer.
0:12:02 > 0:12:07- She still has fun with her friends, - has lost weight and happy.
0:12:07 > 0:12:11- After two separate nights - with two attractive men...
0:12:11 > 0:12:15- ..she falls pregnant - but which one is the father?
0:12:15 > 0:12:21- It's either the handsome American - Jack, played by Patrick Dempsey...
0:12:21 > 0:12:27- ..or her on-and-off again beau, - Mr Darcy played by Colin Firth.
0:12:27 > 0:12:28- So, this is Dad.
0:12:29 > 0:12:33- Glad you could be here - for this unique moment.
0:12:33 > 0:12:38- Dr Rawlings, I wonder if you could - maybe do me a little favour.
0:12:39 > 0:12:41- So, this is Dad.
0:12:42 > 0:12:46- Glad you could be here for - this unique and marvellous moment.
0:12:46 > 0:12:49- In the first film, - Bridget Jones's Diary...
0:12:49 > 0:12:53- ..Bridget is 28, single, - unhappy with her weight...
0:12:54 > 0:12:56- ..and has a number of mishaps.
0:12:56 > 0:12:59- What was the success of the film, - Lowri?
0:12:59 > 0:13:04- It was successful because - of the very strong character...
0:13:04 > 0:13:08- ..played by the fantastic, - Renee Zellwegger.
0:13:08 > 0:13:13- It was based on the novel, - Bridget Jones's Diary from 1996...
0:13:14 > 0:13:19- ..which stemmed from a series - of columns from The Independent...
0:13:19 > 0:13:22- ..written by Helen Fielding...
0:13:22 > 0:13:26- ..and based on her life - and personal experiences.
0:13:27 > 0:13:30- What isn't there to like - about Bridget Jones?
0:13:30 > 0:13:34- She's the smiley girl next-door - who does things we all do.
0:13:35 > 0:13:40- She falls over, drinks too much - and falls for the wrong man.
0:13:41 > 0:13:47- A lot of women can empathize with - the character of Bridget Jones...
0:13:47 > 0:13:49- ..as I've just had a baby.
0:13:50 > 0:13:55- She counts her calories - and records her alcohol intake.
0:13:55 > 0:13:59- There's even the way she applies - her make-up and mascara.
0:13:59 > 0:14:00- I always do this.
0:14:01 > 0:14:03- Why do we do it like that?
0:14:03 > 0:14:08- I'm the same age and it was the time - I was single and would go out.
0:14:08 > 0:14:14- I'd eat too much, drink too much - and record my weight in a diary.
0:14:14 > 0:14:19- A weekend takeaway - would see the weight rise by Monday!
0:14:20 > 0:14:22- I really empathize with her.
0:14:23 > 0:14:25- I love Helen Fielding's writing.
0:14:25 > 0:14:31- It's a diary-format - that goes into a story...
0:14:31 > 0:14:33- ..so I like her work.
0:14:34 > 0:14:40- She made big knickers famous - and I think every woman has a pair.
0:14:40 > 0:14:44- My friends and I - called them Suck-Me-In-Soldiers!
0:14:44 > 0:14:47- You couldn't breathe in them...
0:14:47 > 0:14:52- ..but they gave great posture - and gave your dress a better shape.
0:14:53 > 0:14:54- And who do we have here?
0:14:55 > 0:14:56- I'm Bridget...
0:14:56 > 0:14:59- ..and this is Jack...
0:14:59 > 0:15:02- ..and this is Mark.
0:15:03 > 0:15:05- Oh, lovely.
0:15:05 > 0:15:09- You're our second - same-sex couple today.
0:15:11 > 0:15:17- Bridget Jones is the most famous - person to have a degree from Bangor.
0:15:17 > 0:15:22- I'm surprised that the university - doesn't use her in their marketing.
0:15:23 > 0:15:26- She's a heroine - who should be celebrated.
0:15:26 > 0:15:30- I can't wait - to see Bridget Jones's Baby.
0:15:30 > 0:15:34- A lot of time has passed, she's - grown up but hasn't learnt a thing.
0:15:34 > 0:15:37- It'll be great on the big screen.
0:15:37 > 0:15:40- Those are plenty of reasons - to see the new film.
0:15:40 > 0:15:45- Let's hope there aren't too many - complications in Bridget's life.
0:15:45 > 0:15:47- Mmm!
0:15:48 > 0:15:50- Yes, it looks hilarious.
0:15:50 > 0:15:53- You should go and see it - if you get the chance.
0:15:53 > 0:15:56- It's had great reviews.
0:15:56 > 0:15:59- There's still plenty to enjoy - after the break.
0:16:00 > 0:16:02- Daf Wyn searches for treasure...
0:16:02 > 0:16:07- ..when the Antiques Roadshow - descends on Pembrokeshire.
0:16:07 > 0:16:10- Owain Gwynedd attends Festival No 6.
0:16:10 > 0:16:14- Gerallt Pennant is at - an official opening in Colwyn Bay.
0:16:15 > 0:16:17- Join me in a few minutes.
0:16:21 > 0:16:21- .
0:16:24 > 0:16:26- Subtitles- - Subtitles
0:16:30 > 0:16:31- Welcome back.
0:16:31 > 0:16:35- The popular television series, - the Antiques Roadshow...
0:16:35 > 0:16:38- ..has graced our screens since 1979.
0:16:38 > 0:16:42- Over the years, it has visited - hundreds of locations.
0:16:42 > 0:16:47- Last week, Fiona Bruce and the team - were in Pembroke Castle.
0:16:47 > 0:16:51- Daf Wyn went in search - of some treasure.
0:16:54 > 0:16:58- Pembroke Castle was built - at the start of the 11th century.
0:16:59 > 0:17:01- It was the birthplace of Henry VII.
0:17:01 > 0:17:06- These days, it stands in ruins - but is a special site for the town.
0:17:06 > 0:17:12- Today, it's home to hundreds - and hundreds of antiques.
0:17:15 > 0:17:20- It's the first time for the Antiques - Roadshow to visit Pembroke Castle.
0:17:20 > 0:17:24- It attracted thousands of people - and antiques!
0:17:24 > 0:17:26- It's very exciting.
0:17:26 > 0:17:30- Nobody knows - what items are going to arrive.
0:17:30 > 0:17:33- They haven't done any preparation.
0:17:33 > 0:17:36- People will turn up - with their antiques.
0:17:38 > 0:17:41- I love Antiques Roadshow.
0:17:41 > 0:17:45- My friends and I - watch it religiously every Sunday.
0:17:46 > 0:17:49- I've always - been interested in antiques.
0:17:49 > 0:17:54- As they were in the vicinity, - I decided to bring some items along.
0:17:55 > 0:17:58- It's wonderful to be in Pembroke - and back in Wales.
0:17:59 > 0:18:01- There's some fantastic antiques...
0:18:01 > 0:18:05- ..and I can't wait to see them all.
0:18:05 > 0:18:08- Who wouldn't want to do this job?
0:18:08 > 0:18:13- I come to beautiful places, like - Pembroke Castle and meet people.
0:18:13 > 0:18:16- I met a lady who made banners - for Greenham Common.
0:18:17 > 0:18:21- I was at Greenham Common for the - anti-cruise missiles demonstrations.
0:18:22 > 0:18:25- She had extraordinary artefacts - from that time.
0:18:25 > 0:18:30- The production team was making - two episodes for the series.
0:18:31 > 0:18:36- People were eager to know the story - and value of their antiques.
0:18:37 > 0:18:41- I had two items - and didn't know their value.
0:18:41 > 0:18:46- The first is a set of pearls - that belonged to Mam-gu.
0:18:47 > 0:18:50- They were passed down to Mam - and she gave them to me.
0:18:50 > 0:18:54- I want to know more about them - so the experts can tell me.
0:18:55 > 0:18:57- There's also a watch.
0:18:57 > 0:19:01- It was in a box with some - other things I bought at auction.
0:19:01 > 0:19:03- I don't know anything about it...
0:19:03 > 0:19:08- ..so I hope the expert can - tell me more and that it's valuable!
0:19:09 > 0:19:14- Dean is from Llantrisant and - I hope you don't beat me with that!
0:19:14 > 0:19:16- No, I won't.
0:19:16 > 0:19:17- What is it?
0:19:17 > 0:19:20- It's the mace - of the town of Llantrisant.
0:19:20 > 0:19:25- The town's Freemen were given it - by the Earl of Pembroke in 1633.
0:19:25 > 0:19:29- It's older than the mace - at the House of Commons.
0:19:29 > 0:19:34- It somehow survived the Civil War - and is still owned by the Freemen.
0:19:35 > 0:19:37- It's treasured by Llantrisant.
0:19:37 > 0:19:41- I've brought it to the castle - to learn more about it.
0:19:41 > 0:19:43- Do you know its value?
0:19:43 > 0:19:48- We were shocked to learn it's worth - at least 70,000 to 80,0000.
0:19:48 > 0:19:51- That's a little bit more - than we expected.
0:19:51 > 0:19:53- Did you say 70,000 to 80,000?
0:19:53 > 0:19:59- Yes, and it would be worth 100,000 - if we paid to get it repaired.
0:19:59 > 0:20:00- Is it kept in a vault?
0:20:00 > 0:20:02- Is it kept in a vault?- - Yes, it's in a vault.
0:20:02 > 0:20:08- The mace will be in an exhibition - in Llantrisant Town Hall next year.
0:20:09 > 0:20:11- A lot of people can see it then.
0:20:13 > 0:20:16- Viv and I also got to show - our antiques.
0:20:16 > 0:20:20- Viv wanted to know - more about a Chinese pot...
0:20:20 > 0:20:24- ..and I had - my great-great-grandfather's watch.
0:20:24 > 0:20:29- We'd be talking at auction - probably 120 to 140.
0:20:30 > 0:20:32- Have you enjoyed your day?
0:20:32 > 0:20:35- Have you enjoyed your day?- - Yes, it's been a wonderful day.
0:20:35 > 0:20:39- It has the same atmosphere - as an agricultural show.
0:20:39 > 0:20:40- It's great.
0:20:40 > 0:20:42- You had your items valued too.
0:20:43 > 0:20:48- Yes, the experts took a look at them - and they are valuable.
0:20:49 > 0:20:50- That's good to know.
0:20:50 > 0:20:54- Yes, and my watch is valuable - but I'm not selling it.
0:20:54 > 0:20:55- I'm selling my items!
0:20:56 > 0:20:58- We've all got something - from the day.
0:20:58 > 0:21:00- Yes, it's been great.
0:21:06 > 0:21:10- I'd love to find something valuable - in the attic!
0:21:10 > 0:21:13- Eifionydd is our next stop - this morning.
0:21:14 > 0:21:18- Festival No 6 attracts thousands - of people to Portmeirion every year.
0:21:19 > 0:21:21- It's going - from strength to strength.
0:21:21 > 0:21:26- Once again, we sent our cameras - to this unique festival.
0:21:32 > 0:21:35- I'm at Festival No 6 in Portmeirion.
0:21:36 > 0:21:39- I'm sure you've all heard about it.
0:21:39 > 0:21:42- I was raised a mile down the road - in Porthmadog...
0:21:42 > 0:21:45- ..but have never been - to this festival.
0:21:45 > 0:21:49- The place is massive - and there's plenty to do here.
0:21:49 > 0:21:52- Meurig is one of the organizers - of the event.
0:21:53 > 0:21:56- What can festival-goers - expect here this weekend?
0:21:56 > 0:22:02- You can enjoy a variety of things in - the village, forest and main field.
0:22:02 > 0:22:08- There's a feast of music and - talks about films and life stories.
0:22:08 > 0:22:14- The place is huge so can I take a - spin around it in a special vehicle?
0:22:14 > 0:22:16- Will this one do?
0:22:16 > 0:22:18- Will this one do?- - The limousine is good enough for me!
0:22:25 > 0:22:28- Llinos is teaching Welsh - at the festival today.
0:22:29 > 0:22:33- What's it like to teach Welsh - to the festival-goers?
0:22:34 > 0:22:38- It's brilliant and they look like - they are enjoying themselves.
0:22:38 > 0:22:44- They are made aware of the sound - of the language...
0:22:44 > 0:22:47- ..as they enjoy the festival.
0:22:47 > 0:22:50- How long is a lesson - and what do you teach?
0:22:50 > 0:22:56- I take a 45-minute session and teach - them to introduce themselves...
0:22:56 > 0:23:01- ..order something in a cafe - and we've been singing too!
0:23:01 > 0:23:04- Are they good enough - to take to the stage?
0:23:04 > 0:23:07- No, but we might enter - the Eisteddfod next year!
0:23:07 > 0:23:10- Thank you and good luck - with your next lesson.
0:23:14 > 0:23:17- The incredible thing - about Festival No 6...
0:23:17 > 0:23:20- ..is that I'm in - the middle of the forest...
0:23:21 > 0:23:24- ..but all of a sudden, - you find a remote stage.
0:23:25 > 0:23:30- It's brilliant - and you can hear all types of music.
0:23:37 > 0:23:43- I've borrowed you from the Clough - Stage so what are you doing here?
0:23:43 > 0:23:49- Just like last year, - we're DJ'ing on the Clough Stage...
0:23:49 > 0:23:52- ..from midday to 9.00pm - between the bands.
0:23:53 > 0:23:58- It's exciting and curated - by the Swn Festival today.
0:23:58 > 0:24:02- We're lucky because they have - asked us to come back this year.
0:24:03 > 0:24:09- It's a Welsh stage - so who can we see over the weekend?
0:24:09 > 0:24:13- It's very eclectic - with various genres of Welsh music.
0:24:14 > 0:24:19- Tonight's headliners are Swnami - and they have an indie pop vibe.
0:24:19 > 0:24:21- There's also Estrons...
0:24:21 > 0:24:25- ..and Castles - who is an excellent and mellow band.
0:24:25 > 0:24:29- There's loads of great Welsh bands - all weekend.
0:24:29 > 0:24:33- We're really excited that Topper - take to the Clough Stage on Sunday.
0:24:34 > 0:24:39- Meic Stevens is also here on Sunday - so it's really exciting.
0:24:39 > 0:24:42- I can't wait to see HMS Morris - who are really cool!
0:24:47 > 0:24:51- A number of Welsh companies - are selling their produce here.
0:24:51 > 0:24:55- What are you selling under the name - of Melys?
0:24:55 > 0:24:59- These are all handmade cheesecakes.
0:24:59 > 0:25:03- There's five flavours and another - five new ones to come this weekend.
0:25:04 > 0:25:07- What's it like - to be at Festival No 6?
0:25:07 > 0:25:12- It's something different - and great to work here with Peris.
0:25:12 > 0:25:15- Is it good to see - so many Welsh producers here?
0:25:15 > 0:25:21- There's a lot of Welsh companies and - this area is for local businesses.
0:25:22 > 0:25:27- It's great for local companies - to be at such a large event.
0:25:29 > 0:25:34- I've found Robin Llywelyn - in a hat shop.
0:25:34 > 0:25:36- Why did you choose that hat?
0:25:36 > 0:25:41- I was working at the hat shop - so I had to look the part.
0:25:41 > 0:25:45- I grabbed this one - and hoped it would fit!
0:25:45 > 0:25:49- This is the fifth year - for Festival No 6.
0:25:50 > 0:25:53- How do you feel to see - so many people at the event?
0:25:53 > 0:25:58- It's incredible that it's our fifth - year and that people come back.
0:25:59 > 0:26:02- This event is going - from strength to strength.
0:26:03 > 0:26:06- Thank you, Robin - and good luck for the weekend.
0:26:13 > 0:26:16- A brand-new shop - has opened its doors...
0:26:16 > 0:26:18- ..on the high street in Colwyn Bay.
0:26:19 > 0:26:23- The shop aims to sell and promote - local produce.
0:26:23 > 0:26:26- Gerallt Pennant - was at the official opening.
0:26:26 > 0:26:30- He was delighted to sample - the different delicacies.
0:26:40 > 0:26:44- The shelves are fully stocked - and the windows are colourful.
0:26:45 > 0:26:48- The ribbon has been cut - to officially open the shop.
0:26:49 > 0:26:53- It's full of produce and smiling - faces including that of Rhys.
0:26:54 > 0:26:59- This is the climax of many weeks - of hard work for you, Rhys.
0:26:59 > 0:27:04- Yes, it's been months of talks - and jumping through various hoops.
0:27:05 > 0:27:10- I'm happy to see all the produce - that I hope it will be sold today.
0:27:11 > 0:27:15- The producers are happy - and there's customers in the shop.
0:27:15 > 0:27:18- Everyone involved in the project - is happy.
0:27:19 > 0:27:24- I'm certain it will be successful - over the next four months.
0:27:24 > 0:27:28- This proves what people - in the area already know.
0:27:28 > 0:27:31- We know that the area - has high quality produce.
0:27:31 > 0:27:35- I'm certain - that none of these producers...
0:27:35 > 0:27:39- ..would have brought their items - to sell in Colwyn Bay...
0:27:39 > 0:27:45- ..unless they were confident their - produce was good enough to be sold.
0:27:46 > 0:27:49- I'm confident - that this will be successful.
0:27:56 > 0:28:01- Mmm, that's delicious and Shon from - Barcut is glad to hear me say that.
0:28:01 > 0:28:05- How beneficial is this shop for you - and your company?
0:28:06 > 0:28:09- We're trying to promote our meat - via this venture.
0:28:10 > 0:28:16- It's ideal for advertising - our produce on the local stage.
0:28:16 > 0:28:19- This is going to be - excellent for us.
0:28:20 > 0:28:22- It's delicious so can I have more?
0:28:22 > 0:28:23- It's delicious so can I have more?- - Yes, carry on!
0:28:23 > 0:28:25- Thank you, Shon.
0:28:31 > 0:28:37- Rhian Owen knows I'm embarrassed - to be holding a plate of bara brith!
0:28:37 > 0:28:42- Siwgr a Sbeis is well-known in the - Conwy Valley and further afield...
0:28:43 > 0:28:46- ..but you're still supporting - this venture.
0:28:46 > 0:28:49- Yes, and it's important for us - to do that.
0:28:49 > 0:28:55- We've been running for 27 years but - it's important to show our support.
0:28:55 > 0:29:00- I said I was embarrassed - but this bara brith is very special.
0:29:00 > 0:29:03- Yes, it's won a Great Taste award.
0:29:03 > 0:29:05- This is fat-free bara brith...
0:29:06 > 0:29:08- ..until I smother it - in Welsh butter!
0:29:09 > 0:29:12- There isn't any butter on it - so I can eat it!
0:29:12 > 0:29:14- Thank you, Rhian.
0:29:20 > 0:29:24- The shop is open for two days a week - on Friday and Saturday.
0:29:24 > 0:29:29- It's run by the producers - so they could open it on other days.
0:29:30 > 0:29:31- During the four months...
0:29:32 > 0:29:37- ..we'll invite local restaurants - and hotels to meet the producers...
0:29:37 > 0:29:40- ..to sample the produce - that is from the county.
0:29:40 > 0:29:44- We hope to see more ingredients - from Conwy...
0:29:44 > 0:29:49- ..being served in the restaurants - and hotels of the county.
0:29:55 > 0:29:57- Good luck to the shop.
0:29:58 > 0:30:02- It's time for another break but - in the next part of the programme...
0:30:03 > 0:30:07- ..I go back to school - with some students from Coleg Gwent.
0:30:08 > 0:30:12- We also join the runners - of the Swansea Bay 10K.
0:30:12 > 0:30:14- Join us in a few minutes.
0:30:18 > 0:30:18- .
0:30:21 > 0:30:23- Subtitles- - Subtitles
0:30:26 > 0:30:28- Welcome back.
0:30:28 > 0:30:30- At the start of the summer...
0:30:30 > 0:30:34- ..I joined a group of students - at Coleg Gwent...
0:30:34 > 0:30:39- ..who were returning - to the classroom to learn Welsh.
0:30:43 > 0:30:48- The words "school" and "summer" - don't sit well together...
0:30:48 > 0:30:52- ..but in the middle of July - in Pontypool...
0:30:52 > 0:30:57- ..a group of learners have spent - the week practicing their Welsh.
0:30:57 > 0:31:01- That's what I call - a real summer school!
0:31:06 > 0:31:12- There's classes and activities - for people of all abilities.
0:31:12 > 0:31:16- Some 30 people on the course - haven't studied Welsh at all...
0:31:17 > 0:31:20- ..but there's also those - who are proficient in Welsh...
0:31:21 > 0:31:25- ..but need the opportunity - to practice speaking the language.
0:31:25 > 0:31:31- It's an entire week of Welsh classes - and other activities to help them.
0:31:31 > 0:31:36- This is very popular in Pontypool - which is in the heart of Gwent.
0:31:36 > 0:31:40- The number of attendees grows - every year.
0:31:40 > 0:31:42- Why did you decide to learn Welsh?
0:31:43 > 0:31:47- My sister speaks Welsh and my niece - and nephew go to a Welsh school.
0:31:47 > 0:31:50- I think it's important for me - to speak Welsh.
0:31:50 > 0:31:55- I'm a Welshman - so I should speak Welsh!
0:31:55 > 0:32:00- The summer school - has been very enjoyable.
0:32:01 > 0:32:04- I've met some new friends...
0:32:04 > 0:32:07- ..and learnt some new things.
0:32:08 > 0:32:10- Yes, it's been fun.
0:32:11 > 0:32:12- We would.
0:32:12 > 0:32:15- Yes, we would.
0:32:15 > 0:32:17- I focus on the importance...
0:32:17 > 0:32:22- ..of speaking naturally and - not worrying about the mutations.
0:32:23 > 0:32:25- Communication is more important.
0:32:25 > 0:32:30- If the listener understands them - then they should keep talking.
0:32:31 > 0:32:36- I listen out for the mistakes and - go over them with the whole class.
0:32:37 > 0:32:38- It's important to talk.
0:32:39 > 0:32:40- It's interesting.
0:32:41 > 0:32:47- Today, we've learnt the present and - future tenses of "bod" or "to be."
0:32:47 > 0:32:48- It's fun!
0:32:51 > 0:32:54- This year's - recruitment has been great.
0:32:54 > 0:33:00- We've got 150 but there's always - room for more learners in the area.
0:33:00 > 0:33:05- There's a lot of enthusiasm but - we're happy to welcome more people.
0:33:12 > 0:33:16- It's great to see the summer school - going from strength to strength.
0:33:17 > 0:33:18- Thanks for the welcome.
0:33:19 > 0:33:24- A week ago, thousands of runners - from all over the world...
0:33:24 > 0:33:29- ..hit the streets of Swansea - for the city's famous 10K race.
0:33:29 > 0:33:34- It's a race where people raise - hundreds of thousands of pounds...
0:33:34 > 0:33:36- ..for an array of good causes.
0:33:36 > 0:33:40- The Heno, Prynhawn Da - and Bore Da team was also running...
0:33:40 > 0:33:45- ..to raise money for a charity - that is close to our hearts.
0:33:45 > 0:33:48- Gareth Gwynn, - a cameraman on Bore Da...
0:33:48 > 0:33:52- ..lost his wife, Elin to cancer - less than a year ago.
0:33:53 > 0:33:57- Gareth joined the Prynhawn Da, - Heno and Bore Da team...
0:33:57 > 0:34:02- ..to race and raise money for - the local, Golau Cancer Foundation.
0:34:09 > 0:34:14- It's very important as we lost - our friend, Elin last November.
0:34:14 > 0:34:18- She lost her battle with cancer - at the age of 31.
0:34:18 > 0:34:23- It's been a very difficult - few months for the family...
0:34:23 > 0:34:27- ..so we wanted - to do something positive.
0:34:27 > 0:34:30- We wanted to give something - to the charity...
0:34:30 > 0:34:34- ..that helped Elin and the family - in her final days.
0:34:34 > 0:34:39- This is so important because Golau - has done so much for the family.
0:34:39 > 0:34:42- We appreciate everything - they have done.
0:34:42 > 0:34:45- Raising money for the charity - is very important.
0:34:48 > 0:34:50- I'm not a runner at all...
0:34:50 > 0:34:55- ..but made the effort for this - as it's such a worthy cause.
0:34:55 > 0:34:57- I'm looking forward to it.
0:34:58 > 0:35:02- I've done a bit of training but - I'm sure we'll encourage each other.
0:35:02 > 0:35:07- I hope to get a good time - and finish in under an hour.
0:35:07 > 0:35:12- I'm excited and done some training - and just want to finish it.
0:35:13 > 0:35:18- Nothing is as difficult - as facing a terminal illness.
0:35:18 > 0:35:24- I feel so lucky to be here today - to take part in this event...
0:35:24 > 0:35:29- ..when people a lot younger than me - are no longer with us.
0:35:29 > 0:35:33- It's very emotional - to be taking part in this race...
0:35:34 > 0:35:40- ..and being part of this team - makes me feel very honoured.
0:35:40 > 0:35:46- I had a little boy five months ago - so I'm a bit nervous about running.
0:35:46 > 0:35:51- I'm ready for the challenge and - my son, Steffan did the 1k race.
0:35:51 > 0:35:53- He was fantastic!
0:35:53 > 0:35:58- We're all running today and have a - lot of support so it should be fine.
0:35:59 > 0:36:02- I'm giving the money to Elin.
0:36:02 > 0:36:06- I've collected a lot of money.
0:36:14 > 0:36:15- KLAXON
0:36:25 > 0:36:31- The support that I've had in this - challenge makes me feel so proud.
0:36:31 > 0:36:37- A lot of us chose - to take part in this race.
0:36:37 > 0:36:40- Many of us don't usually run.
0:36:40 > 0:36:44- Some are better than others!
0:36:44 > 0:36:47- We've all done our best today...
0:36:48 > 0:36:53- ..to raise as much money as possible - for Golau and in memory of Elin.
0:36:53 > 0:36:58- It's been an emotional day - but it's also been a happy day.
0:36:58 > 0:37:04- Everyone has been together - and we all crossed the finish line.
0:37:04 > 0:37:06- It's great!
0:37:11 > 0:37:13- Congratulations to Gareth...
0:37:13 > 0:37:17- ..and everyone else - who completed the Swansea Bay 10K.
0:37:17 > 0:37:21- In the final part - of today's programme...
0:37:22 > 0:37:27- ..Llinos Lee visits a new restaurant - called Beach House on the Gower.
0:37:27 > 0:37:29- Carys Tudor offers advice...
0:37:29 > 0:37:33- ..on how to achieve - a perfect night's sleep.
0:37:34 > 0:37:36- Join me in a few minutes.
0:37:39 > 0:37:39- .
0:37:42 > 0:37:44- Subtitles- - Subtitles
0:37:47 > 0:37:49- Welcome back.
0:37:49 > 0:37:52- A brand-new restaurant - called Beach House...
0:37:52 > 0:37:55- ..has opened on the Gower Peninsula.
0:37:55 > 0:37:58- Llinos Lee - was one if its first customers.
0:37:58 > 0:38:01- She enjoyed a real feast!
0:38:07 > 0:38:12- When the sun is shining, nothing - beats a visit to a Welsh beach...
0:38:12 > 0:38:15- ..followed by some fish and chips!
0:38:15 > 0:38:20- If you come to Oxwich Bay, - there's another option for supper.
0:38:20 > 0:38:23- It's the luxurious - Beach House restaurant.
0:38:23 > 0:38:28- You won't be eating - out of a newspaper in this place!
0:38:31 > 0:38:36- The Beach House boasts - stunning views of Oxwich Bay.
0:38:37 > 0:38:42- The owners also run Narberth's The - Grove and Coast in Saundersfoot...
0:38:43 > 0:38:46- ..and took their time - over the interior...
0:38:46 > 0:38:49- ..to create a lasting - first impression.
0:38:51 > 0:38:55- There's lunch, dinner, something for - children or an eight-course-meal.
0:38:56 > 0:38:58- There's a menu to suit all needs.
0:38:59 > 0:39:00- Look at these.
0:39:01 > 0:39:03- This is the food they serve.
0:39:04 > 0:39:06- The beach is close by...
0:39:06 > 0:39:10- ..so there's plenty of fresh fish - on the menu.
0:39:10 > 0:39:13- The head chef, - Hywel Griffith from Gwynedd...
0:39:14 > 0:39:16- ..has worked across Britain...
0:39:16 > 0:39:20- ..in London's The Lanesborough - Hotel, The Chester Grosvenor...
0:39:21 > 0:39:24- ..and Ynyshir Hall near Machynlleth.
0:39:24 > 0:39:29- This Welsh speaker feels - it's important to use local produce.
0:39:29 > 0:39:34- Our lobster is from this bay - and caught by the local fishermen.
0:39:35 > 0:39:38- We have cheese from Gwynedd - and oil from Denbigh.
0:39:38 > 0:39:41- Our ingredients - are from all over Wales.
0:39:42 > 0:39:46- We don't just cook - and serve our food.
0:39:46 > 0:39:49- We produce it in an exciting way.
0:39:49 > 0:39:53- There's local salmon - served with ponzu from Japan...
0:39:53 > 0:39:58- ..which adds a new twist - to the local ingredients.
0:40:04 > 0:40:08- We've had an excellent response - since opening.
0:40:08 > 0:40:13- I'd say that 90-95% of our customers - have been really happy.
0:40:13 > 0:40:19- I'm quite surprised that - our customers are very adventurous.
0:40:19 > 0:40:22- There's nowhere else like this.
0:40:22 > 0:40:26- Very few places - boast such amazing scenery.
0:40:27 > 0:40:28- It's unique.
0:40:28 > 0:40:34- What do the customers think - of Hywel's experimental dishes?
0:40:35 > 0:40:38- These are the "Ladies Who Lunch" - so how was the food?
0:40:38 > 0:40:41- It was incredible - and absolutely delicious.
0:40:42 > 0:40:47- When I dine out, I want something - that I can't make myself.
0:40:47 > 0:40:51- There's no way - I could replicate this food.
0:40:51 > 0:40:57- The service was fantastic and - the building is very interesting.
0:40:57 > 0:41:02- They've done a great job - with the interior design.
0:41:03 > 0:41:08- This menu is unusual - but very special...
0:41:08 > 0:41:13- ..and serves delicious food from - Wales such as the lamb and fish.
0:41:14 > 0:41:17- The customers were happy - with Hywel's food...
0:41:17 > 0:41:22- ..so I jumped at the chance - to help him in the kitchen.
0:41:22 > 0:41:28- I don't know if you know this - but I won S4C's Pryd o Ser in 2015.
0:41:28 > 0:41:32- I'm an old hand at working - in a professional kitchen.
0:41:32 > 0:41:33- Do you need any help today?
0:41:33 > 0:41:35- Do you need any help today?- - Yes, you can help with a souffle.
0:41:36 > 0:41:37- What sort of souffle?
0:41:37 > 0:41:40- It's a bara brith souffle - with a tea ice cream.
0:41:41 > 0:41:46- There's nothing more Welsh - than bara brith and a cup of tea!
0:41:58 > 0:42:01- This is a bara brith souffle - with a tea ice cream.
0:42:01 > 0:42:03- That's perfect.
0:42:04 > 0:42:05- I think I've done a good job.
0:42:05 > 0:42:06- I think I've done a good job.- - Yes, it's alright.
0:42:07 > 0:42:09- What mark do I get out of ten?
0:42:09 > 0:42:12- I think about eight and a half.
0:42:12 > 0:42:13- Yes, you can have an extra half.
0:42:13 > 0:42:14- Yes, you can have an extra half.- - OK.
0:42:18 > 0:42:22- If you're in the area, Hywel and - his team are ready to welcome you.
0:42:23 > 0:42:26- I might be in the kitchen - after changing my career...
0:42:27 > 0:42:30- ..because this souffle - deserves a Michelin star!
0:42:34 > 0:42:35- Thank you, Llinos.
0:42:35 > 0:42:41- Beach House is on my list - of restaurants I'd like to visit.
0:42:41 > 0:42:44- How do you sleep at night?
0:42:44 > 0:42:47- Do you have a good night's sleep?
0:42:47 > 0:42:52- If not, you should listen - to our expert, Carys Tudor.
0:42:52 > 0:42:55- She has some useful advice for you.
0:42:56 > 0:43:00- We all use an alarm clock - to wake us in the morning...
0:43:00 > 0:43:03- ..but you could set them - for the night to go to bed.
0:43:04 > 0:43:09- I'm often busy and buzzing around - the house during the evening...
0:43:09 > 0:43:14- ..but if I had something to tell me - to stop at 10.30pm and relax...
0:43:14 > 0:43:17- ..it might mean - that I go to sleep earlier.
0:43:17 > 0:43:21- Otherwise, it's midnight - before you know it!
0:43:21 > 0:43:26- Go to bed at night and get up in the - morning at the same time every day.
0:43:26 > 0:43:30- Go to bed at 11.00pm - and get up at 7.00am every day...
0:43:31 > 0:43:32- ..and even at the weekend.
0:43:33 > 0:43:36- Your body clock - will get used to the routine...
0:43:36 > 0:43:39- ..and you'll wake up - feeling refreshed.
0:43:39 > 0:43:43- It's better than watching - the same old television programme!
0:43:44 > 0:43:49- We know to avoid alcohol, - sugary drinks and power drinks.
0:43:49 > 0:43:52- Don't forget the drinks - we have during the day...
0:43:52 > 0:43:55- ..such as strong tea and coffee.
0:43:56 > 0:44:00- There's the very strong - takeaway coffees too.
0:44:00 > 0:44:03- Three of those - gives a massive caffeine hit.
0:44:04 > 0:44:07- People think they sleep better - after a glass of wine.
0:44:08 > 0:44:11- It helps you to relax - and you will go to sleep...
0:44:11 > 0:44:15- ..but after a few hours, - your sleep will be disturbed.
0:44:15 > 0:44:20- You won't be aware of it but your - body and mind will fail to relax.
0:44:21 > 0:44:24- Avoid drinking two hours - before you go to bed.
0:44:24 > 0:44:27- You can have plenty of food - before bed.
0:44:27 > 0:44:32- No, you shouldn't eat late - or have a large meal before bed...
0:44:32 > 0:44:36- ..but you shouldn't go to bed - feeling hungry.
0:44:36 > 0:44:40- I tend to eat quite late at night - because of my working hours.
0:44:40 > 0:44:45- The meal will take three or four - hours to go through your system.
0:44:45 > 0:44:48- It means your body - is still working at 1.00am.
0:44:49 > 0:44:51- Don't have too many snacks.
0:44:51 > 0:44:54- Have something - to keep your stomach happy.
0:44:54 > 0:44:58- Some don't realize - that they are hungry...
0:44:58 > 0:45:01- ..so have a light snack - if that's the problem.
0:45:02 > 0:45:06- The pre-bed routine - should involve something relaxing.
0:45:06 > 0:45:08- Listen to music or read a book.
0:45:09 > 0:45:13- It should be interesting but - avoid a horror or detective story.
0:45:14 > 0:45:18- You don't want a book - that's a real page-turner.
0:45:19 > 0:45:23- It excites the brain - as opposed to helping you to relax.
0:45:23 > 0:45:27- Choose a book - that's appropriate for bed.
0:45:28 > 0:45:33- Wear a mask or ear plugs if you live - in a light and noisy place.
0:45:33 > 0:45:37- These are factors that can upset - your sleeping pattern.
0:45:38 > 0:45:42- The bedroom should be quite cool - and not hot...
0:45:42 > 0:45:47- ..so use a fan during the summer - and a cold water bottle.
0:45:47 > 0:45:49- That's a good idea.
0:45:49 > 0:45:52- If you wake up in the night - and you're hot...
0:45:52 > 0:45:56- ..keep a cold water bottle nearby - to help to cool you down.
0:45:57 > 0:46:00- A lot of people - choose to wear socks in bed.
0:46:00 > 0:46:02- I could never wear socks to bed.
0:46:02 > 0:46:05- I could never wear socks to bed.- - Your time will come!
0:46:06 > 0:46:07- I've also got...
0:46:08 > 0:46:11- Socks can be quite comforting - and snuggly.
0:46:12 > 0:46:15- I always put some lavender - on the pillow.
0:46:15 > 0:46:19- It helps the body to relax.
0:46:19 > 0:46:22- Don't exercise at night.
0:46:22 > 0:46:25- You shouldn't exercise - any later than teatime.
0:46:26 > 0:46:29- This would allow the body - some time to rejuvenate.
0:46:29 > 0:46:34- I often go to bed and think about - what I need to do the next day.
0:46:35 > 0:46:39- Make your list in a notepad - before you go to bed...
0:46:39 > 0:46:42- ..close it and forget about it.
0:46:42 > 0:46:44- You can open it in the morning.
0:46:45 > 0:46:48- Everything you need to remember - is in the book.
0:46:49 > 0:46:50- I think it's important.
0:46:50 > 0:46:56- The first thing you should do - when you get up in the morning...
0:46:56 > 0:46:59- ..is to open your curtains - or go outside...
0:47:00 > 0:47:03- ..for some sunshine and fresh air.
0:47:03 > 0:47:05- It sends a message to the body...
0:47:05 > 0:47:09- ..that it's time to wake up - and not to be sleeping.
0:47:09 > 0:47:13- Darkness has the opposite effect - at night.
0:47:13 > 0:47:17- Daylight does tell the body - to wake up and stop sleeping.
0:47:17 > 0:47:22- You should also avoid looking - at social media before going to bed.
0:47:23 > 0:47:25- No computers in the bedroom!
0:47:26 > 0:47:28- I'm guilty of doing - a lot of these things...
0:47:29 > 0:47:34- ..but will do my best to go to bed - at the same time every night.
0:47:34 > 0:47:35- I promise to wear socks.
0:47:35 > 0:47:37- I promise to wear socks.- - Yes, try it!
0:47:38 > 0:47:40- That's all for today.
0:47:40 > 0:47:44- The first programme of the - new season has come to an end.
0:47:44 > 0:47:47- I'll be back at the same time - next week.
0:47:47 > 0:47:51- Until then, - keep practicing your Welsh.
0:47:51 > 0:47:54- It's important to try - but have plenty of fun too.
0:47:54 > 0:47:56- A very good morning to you all.
0:48:14 > 0:48:16- S4C Subtitles by Tinopolis
0:48:16 > 0:48:16- .