[gunner45]

Best practice is to simply put the box into standby when you're not watching TV as this is designed to do a graceful power down of the hard drive to unload and park its heads. (I put my TV 360 into eco mode.) Even when it needs to come out of standby, e.g. for EPG updates, this is managed and not multiple times an hour. Keeping it always on means constant buffering which generates unwanted heat which degrades the box. And you certainly shouldn't just pull the plug repeatedly as this risks a catastrophic head crash.