Earplugs are my #1 life changer when it comes to sleep. I found these really soft ones that don't really get in the way when you're lying on one ear, they filter pretty much all of the sound and when I take them out the next day, my ears don't hurt. As it turns out my wife's breathing kept me kind of awake, and traffic sounds too. And now that I got used to it, thanks to the associativity of the brain, these days I fall asleep within 10 minutes of putting them in. Most of the time, anyway. Sometimes I do need sleep meds to just tip me over into actual sleep. But if there's one thing I can recommend to other people is to spend some time to really find your own suitable ear plugs. I'm just lucky my wife is ok with it, she doesn't have these sleeping problems and is on stanby for if our boy might wake up in the night... Which almost never happens.
Easy enough, the right ones are the custom molds earplugs, plugs made from and for your ear canal.
They're not cheap but they fit snugly and tight, plus they last a long time. I got mine from a recommendation from a sound tech frien. There are different kinds with filters, for example to remove the bang from a gunshot or filter out snoring but not the alarm clock or the full plug to cancel all sounds.
While taking the print for the molds I experienced total silence for the first time and enjoyed the slight tinnitus I never noticed I had.
I searched for years for the right fit in earplugs, purchasing perhaps a dozen types along the way. In hindsight I would suggest purchasing a variety pack. I think it would have saved me a lot of time and money.
I just chose the pair that dampened the most and irritated the least. These are extremely soft so it's not annoying to lie on one ear. But when they're decompressed they filter so much that the only sound I still hear are my breathing, and my long time friend mister Tinnitus. (I can distinguish 8 or 9 tones and pitches so my tinnitus is really heavy I guess)
I use one pair for about 1 or 2 weeks depending on how much wax is released from my ears. If the plugs get too waxy, I replace the plugs.
I have tried about 10 different kinds and the ones that work best for me -- by about a mile -- are the 3M 1100 [1].
They have a light coating that makes them "stick" just a little bit in the ear (but not uncomfortably). This closes sound gaps that exist with other plugs and makes them way more effective.
I'm using earplugs to sleep (and to focus) for more than 25 years now. For a long time I've used the Quies Natural Wax earplugs. Some years ago I switched to Oropax Classic earplugs. Both are made of natural wax. Wax earplugs are easy to fit in your ear and don't press against your inner ear like foam earplugs.
Oropax earplugs are a bit bigger than Quies, so they don't just seal your inner ear canal but also a small part of your auricle, providing an extra buffer against sound while still being comfortable.
