1. message all the friends you were talking to recently,

• the message should include one/some/all of the following:
  

  nite nite,
  byes,
  sweet dreams,
  xx,
  god bless,
  see you tomorow,
  zzzzzz

• or if you want to sound smart:

Sleep plays a vital role in good health and well-being throughout my life. Getting enough quality sleep at the right times can help protect my mental health, physical health, quality of life, and safety.
The way I feel while I am awake depends in part on what happens while I am sleeping. During sleep, my body is working to support healthy brain function and maintain my physical health.
The damage from sleep deficiency can occur in an instant (such as a car crash), or it can harm me over time. For example, ongoing sleep deficiency can raise my risk for some chronic health problems. It also can affect how well I think, react, work, learn, and get along with others.
This is why I decided to get some sleep right now, good Night!