Hello Bushman,
You need to do a couple of tests...
The first test is to start with a fully charged cell and turn the light on to a level that you use the most and time how long it takes to start to dim. At that point, remove the cell, let it rest for 15 minutes, then measure the voltage.
This first test will give you an idea of how far the light drains the battery, and you now have an idea of constant on runtime.
The next test is a little more involved.
It is very difficult to keep track of "on" time, so I usually recommend that you use your light, "normally," for a week. At the end of the week remove the battery and measure the voltage. If you do a search, you should be able to come up with Li-Ion resting voltage verses percentage of charge, and from that you will have an idea of how much capacity you used during the week.
Armed with the results of these two tests, you now can set up a charging schedule that is easy on your cells, and insures that you have your light always ready to go with enough charge to meet your needs.
For example: Let's say you get 1 hour of constant on runtime. When you remove the battery and let it rest, it comes up to around 3.0 volts. That is a bit of a deep discharge, but it is not the end of the world. If you need to run your light all the way to dim, you can do it, but don't wait an extended period of time to get the battery on the charger afterward. Over discharging damage comes from both over discharge, and remaining in an over discharged state for an extended period of time (like overnight). Of the two, remaining in an over discharged state does more damage.
Now you understand how your light performs under constant use.
Let's say that you check the voltage of your cell after a week of "normal" use and find that the voltage is 3.85 volts. If you started at 4.2 volts, this means that you used around 40% of your cells capacity during the week. At this point, you can decide to recharge, or not. If you anticipate another "normal" week of use, you can extend your recharge time to every two weeks. At this rate you will end up with a cell that is left with around 20% of its capacity in reserve after two weeks of use. This is a reasonable safety factor.
A lot of Li-Ion life cycle testing is done with 80% discharges, so you are right in there with your cell.
Now, if you decide to charge after one week, you can expect extended cycle life. Shallow discharges lead to extended cycle life.
By the way, this same method is used to determine when to recharge NiMh and NiCd batteries. However, you also have to factor in the cells self discharge rate. NiMh and NiCd cells are also affected by over discharge, but the damage is less violent upon re-charging... Also, NiCd cells tend to handle over discharge much better than NiMh cells.
If your concern is with over discharge damage, by all means move to NiCd cells. Then your concern will change to self discharge rate, and poor runtime...
Tom