I just put my iphone on "do not disturb" full-time and use my favourites list to only allow calls though (from a selected list). People who double call are also allowed through. Then you are not constantly distracted by notifications, emails, texts, spam calls [1]. My thinking is, my phone should serve me, not the other way around, so I only check when I'm not focused on something else. Personally, I find useless not…
This still lets people on that list wake you up after hours unless you take manual action. I believe apple has a new call fitering API, but of course you don't have a way of really knowing what apps do with their permissions. Apple should give you the ability to firewall apps from any net access.
I end up syncing in the morning when I turn Wi-Fi back on