Earplugs can help if you want something less bulky when you sleep
I have an unproven theory in my head that shutting off my hearing while I sleep, quiets my subconscious and even when I'm asleep, my ears are still working so this helps another part of my brain rest as well.
https://smile.amazon.com/gp/product/B01M6AI2HF/ref=ppx_yo_dt...
https://smile.amazon.com/gp/product/B06XP28RWB/ref=ppx_yo_dt...
I currently use Mack’s ear plugs, but I imagine they are pretty much all the same. Just look for some foam ones. The first couple of times it feels strange, but you get used to it quickly.
https://www.happyearsearplugs.com
they advertise heavily but for me it's the only ones that dont bother me when im turning at night and they hold forever.