My experience is from datacenter usage. I have over 30 years experience in IT. Mainly supporting IT in the financial sector where IT expenditure is high.
My first hard disk was a 20MB model. In my day job I currently consume over 35PB. I have seen it all. Hard cards, Hard Disks, Direct attached storage, 30 rack storage vaults.
Take below with a pinch of salt. It's my thoughts only as very little is proven in this field.
So much has moved to flash these days. Tiered storage layers are used with most used data being on flash and less used moving to slower layers. I checked with 2 companies we use. (cannot use names here but they are leaders in there fieldsa), generally all spinning hard drives are left with manufacturer defaults and not configured to perform additional or custom spin down operations. There are some outlying use cases where they do this. this such as long term storage vaults where read and write operations are minimal and delays can be planned around in software and OS levels.
When we had storage in servers. Generally it was not a good idea to power down or spin down drives. Drives normally store 2 values. Power on cycles and running hours. BOTH are used to gauge wear and tear. It was generally accepted practice to leave it up to the drive manufacturer to set this up in firmware. You would buy the best drive for your situation.
Manufacturers such as WD and Seagate have drives for differing uses. Often it's just a firmware change. Other times it can be componentry. All depending on planned usage.
A drive setup to spin up and down generally have lower warranties than those set to spin uninterrupted. Perhaps this could also be used as a gauge to what's likely to be better.
So for a hard disk. It's a mechanical item. It takes high power to spin up but low power to maintain it spinning. Even a warm 'at temperature' bearing takes less energy to spin than a cold one. But the energy levels are tiny.
Some people use a calculation such as 1 hrs spinning = 1 spin up cycle but this has never been proven as far as I'm aware. There are to many other factors to consider. Temperature, even elevation all have an impact. Also. If you have SMART features enabled. this can force a spin up cycle when SMART stats are updated. Even TrueNAS will force a spin up every now and then to check on drives.
There is no hard and fast rule. The most important thing is to look at your usage and make a decision.
If you are setting up a plex server that will only be used on weekends. then there is an argument that spinning down for 5 days is fine.
If your usage is you will be using 10-50 times a day then leave it spinning etc.
My Personal Bias
I used to focus on running costs at home. All my servers had power meters. I even got into the rabbit hole of how much energy a philips hue light used when turned off. (this is shockingly higher than expected, especially when you have all lights converted to smart lights).
I used to have a HP N54L packed with hard disks. It was just a plex server and I was aggressive with spin down cycles.
I purchased Seagate 3TB Barracuda drives as at the time they were best £ per TB. They had a 4 Year warranty.
I lost 2 of the 4x 3TB Seagate drives within 5 years. Seagate warranty had expired. Was this down to aggressive spin down or the fact I has desktop drives in a NAS? I have no idea.
I have now moved to a bigger multi core multi drive for my home servers. I now have NAS grade drives in my NAS and set them to defaults when it comes down to spin down.
Yes this may cost me £10-£20 a year more in costs. But I have had no drive failures (yet) and feel happier overall.