I am full-time professional musician ( since 1973) and also need help similar to you - otherwise, whatever music I am practicing or have in rehearsal, plays maddeningly in my head, all night long. So I have been sleeping with earbuds, etc. since the Sixties - every single night of my life. The volume is just barely what I can hear - never loud - and I have fallen asleep to some of the best podcasts ever (if I found the beginning interesting, then I will listen to them again during the day, like a normal person.) I have never had any g hearing deficit whatsoever. But I need comfortable earbuds that stay on! I buy up COOSH ones whenever I find any - both the phone kind ( 3-band) and mp3 player kind ( 2 band) - since I fill up an old mp3 player with podcasts when we travel overseas, so as not to use my data, if I can even GET any in some spots. These have soft earhooks, and I put foam covers on them as well ( ebay - a bag FULL of like 24, for a couple of bucks!) That way I can put clean ones on, often.
So go fight ahead - just keep the volume, low, and listen to something REALLY boring, like an all-news network, or drone-on podcasts, not loud of funny ones. I like Wait, Wait - but cannot listen at night, because of the loudness and screeching and laughing - just the wrong time of day for me! Mike Rowe is good - soft, comforting voice, and each 10 minute segment is 5 minutes of boring commercials. As long as there is never 1-800- CARS FOR KIDS!!!!! ARGHHHHH!!!