On my most recent TATL flight last month, the dreaded late afternoon LHR-LAX flight the FAs kept the windows dark. I like the window seat as I want the natural light. I kept nodding off which I did not want to do as I try to stay awake to better acclimatize to the local time . Had a dreadful time with jetlag after that trip. I use the sunlight to help my body adjust to the time zone.
On the red eye TATL flights I close the shades as leave at night and arrive in the morning. On the reverse, leave in the daytime and arrive at night I want the window shades open.
The FA controls of the window shades on the 787 annoy me.
Agree with other posters though, you want to control the light in the cabin you choose the window seat.