Melatonin (the "sleep hormone") production is/was linked to time through red light. If you're staring at a screen, you need* to use a blue color filter or supplement melatonin, same with going to sleep during the day.

* not really, most of the time the body can somehow manage, but if you're looking for quality sleep, or you have issues that you'd like to solve, you should look into it

Cant currently look for a study, but IIRC the more in tune with your normal circadian rhythm the better - especially if you don’t need any alarm to wake up naturally.

I do recall hearing overnight workers have higher incidences of cancers, disorders, etc., and I’m curious to know if that holds true for people with naturally aberrant circadian rhythms.

I think they talk about it in "Why we sleep" by Matthew Walker, PhD.

Mostly about some people are biologically programmed to be night owl and other early bird.

The best sleep is not about what at what time you sleep but more if you follow what your biological cycle is telling you.