macOS already wake up itself lots of time but keeping the display and other services off, it’s called PowerNap. It downloads mails and updates, so the same for the malware protection would not be a bad idea.
Really, it’s rather strange that laptops have wake on LAN enabled by default. It makes some sense on desktops (though I disable it there too so my gaming PC doesn’t randomly rouse itself from hibernation at 3AM), but not at all on laptops.