Dreams disturbing sleep. Let me know.

I have an unusual sleeping pattern. I am up for at least 18-22 hours at one stretch. I sleep usually for 5-6 hours on weekdays and slightly longer on weekends. I end up sleeping and waking up at different hours every subsequent day and the cycle keeps shifting. I also think I sleep less due to work related pressure. I usually don't go to bed unless I am physically or mentally tired. For past couple of weeks I have been trying to fix a schedule and going to sleep around 10-11pm. It results in in me getting very light sleep throughout the night, very vivid dreams and headache for the next entire day. I do watch a lot of TV, which I have tried to minimize. On my laptop I use f.lux to reduce strain on eyes. On my phone I use a blue light filter to adjust colours and reduce exposure to blue light before i sleep. Please advise on what kind of therapy is needed in this scenario. Also, if you have any questions, kindly let me know. Thanks