Looking for someone to help teach me lighting

Try to use a lower intensity value like .5 or so.
Best is also to use the dat.GUI as helper for realtime value changes:

        import { GUI } from 'three/examples/jsm/libs/dat.gui.module.js';

        let gui = new GUI()
        gui.add( this.hemisphereLight, 'intensity', 0.0, 1 )
        gui.addFolder('Top')
        gui.add( this.topDownSpotLight, 'intensity', 0.0, 1 )
        gui.add( this.topDownSpotLight.position, 'x', -50, 50 )
        gui.add( this.topDownSpotLight.position, 'y', 0.0, 50 )
        gui.add( this.topDownSpotLight.position, 'z', -50, 50 )
        gui.add( this.topDownSpotLight.shadow, 'bias', -.001, .001 )
        gui.add( this.topDownSpotLight.shadow.camera, 'near', 0, 100 )
        gui.add( this.topDownSpotLight.shadow.camera, 'far', 0, 100 )

I think its even possible to export lights from blender? but dont know how good that works

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