I do lights off from 11pm til noon the next day. I use a Red Sea Wavemaster Pro to control my 3 powerheads to create random wave movements throughout the day. The Wavemaster also has a nite mode, which creates an 8 hr calm. It starts at the same time every night once you use it the first time. The main pump from my sump stays on all the time.
"Life may not be the party we hoped for but while we are here we might as well dance!"