can relate to that, a little time off tends to leave my sleeping schedule in ruins XD
for free disk cleaning/registry fixing, ccleaner is great, it also has the option to create restore points built in: CCleaner - PC Optimization and Cleaning - Free Download
as for disk defragmenting, I use auslogics disk defrag. Pretty detailed defragmenting tool that has a key to show what the colored squares are and gives detailed info on defragmenting progress.
While it also picks up registry errors, it directs you to download their internet speed boosting tool which costs money in order to fix those. You don't need that since ccleaner does that. Disk Defrag - Best Free Defrag Software For Your Hard Drive