Change when xbox checks for updates

is it possible to change when or how often the xbox 1 checks for updates?

i have added an 4tb external drive and my xbox is set to check for updates in the background. however it seems that between 2am and 4am the xbox switches on the external hdd quick spin up for 10 secs then switches off. if i could set it to only check during the day would be better

the only way i have found to avoid it is by doing a full shutdown when i am finished but then i would miss out on game updates