Water changes should be done at least weekly but if more is required, it will depend on your readings. If your nitrate is above 20 ppm, it's best you change whatever percentage of water it takes to get it under 20 ppm. For example, if your nitrate was 30ppm, doing a 30% water change would bring the level down to 21 ppm so that's not enough. A 50% water change would bring the level down to 15 PPM so that's the better choice. Unless you have live plants in the tank, a 0 ppm nitrate is best but don't make yourself crazy trying to keep a 0 level as fish can handle some nitrate in their water.
As for lighting, Bettas prefer dim lighting so if you have no live plants and good ambient lighting, you don't even need a light on the tank. If you don't have good ambient lighting, I'd put the light on a timer so that the light is on during the times you most likely would be viewing the tank. You want to keep the light hours somewhat consistent to help the fish keep a good sleep/wake cycle which helps with the feeding routine as well.
Hope this helps.