I also suffer from depression and it makes it difficult to do anything at all, although since I don't sleep well getting up early is not an issue that I have.
If you can keep the noise level to a minimum from about dark until you go to bed then you can cover his cage with a blackout type material and then uncover it when you go to bed so that he can get the twilight in the mornings while you continue to sleep.
The full spectrum light doesn't put out the right type of light for this purpose, it would be great if it did, but it doesn't. The reason for placing the full spectrum light so close to the bird is to enhance its ability to help the birds body to produce vitamin D-3, but then the most recent studies indicate that it does not work for this purpose. It does help the bird to see better and does seem to improve feather quality, but it will still do these thing from at least 3 feet from the bird.
It is true that there is no guarantee that they will like each other, but we are speaking of cockatiels here and in this respect they are less likely to reject another cockatiel than say a Senegal and another Senegal. In fact, I believe that with cockatiels a male and female are a pretty sure bet that they will accept each other and that it is also very likely that two male would get along well enough to live in the same cage. Also two cockatiels tend to be quieter than a single one and they are more confident as well. A bird that bites, as far as parrots are concerned, is usually either scared or hormonal.
I think that the best way to approach the diet issue as well as to answer your question is to tell you how and what I feed my birds and to provide you with a link to one of the topics on gloop in the diet section.
I start off by giving them fresh produce, a different vegetable, fruit and leafy green first thing in the morning with enough for picking at all day. About an hour later I give them Gloop and again enough for all day. Then late afternoon or early evening about an hour before dusk I give them a seed mix for dinner which I remove when they go to bed for the night.
Here is the link viewtopic.php?f=8&t=13666