How often do they update server congestion status?

I want to do Cosmic Exploration with my friends, but their home world is Zalera and mine is Goblin. My understanding is that Cosmic Exploration can only be done on your home world. So I tried to server transfer tonight but it won't let me because Zalera is currently Congested.

How often do they update this? I want to transfer but I don't know if I'll be able to before 7.2 hits.

Usually at patches. So you will likely just need to see when the patch hits itself if it changed.

They originally let people world visit for the previous version of this (Ishgard Restoration), but everyone visited one world preventing the natives of that world from participating, and it was unfair to them so they restricted it.

Since there is a similar competition happening this time apparently, it makes sense to restrict it again, but they shouldn't keep the restriction when the competition aspects aren't happening. The track record so far though is even Ishgard Restoration is still restricted years after the FOMO is over.