Get a good quality earplugs, but these real ones, made for musicians, not the single-use foam crap.
Musicians’ ear plugs are designed to let music go through, just not dangerous levels of pressure. I am very sensitive to sounds and I have tried many earplugs. Foam single-use plugs are the best.
> Musicians’ ear plugs are designed to let music go through
Technically true, but more accurately, they are basically a physical EQ filter, that (at least in perfect world) ducks down every frequency a similar amount of dB, to not alter the music too much except the level, so the music on stage still sounds the same, but quieter. You can find frequency graphs in the manual (disclaimer: I have bought the Alpine ones and they are good).
Some companies that make custom ones also make ones for sleep
https://acscustom.com/uk/products/other-products/sleep-sound
But yeah even they say that for maximum noise cancelling you want foam. These are better for comfort.