Earplugs are a good idea, good quality ones are important because a low quality one can be particularly uncomfortable easier. Noise isolation for your rest areas by adding extra sound insulation between rooms. Looking into things like white noise generators and seeing if they help. (I like simplynoise)

Look into if deep pressure helps. Does weight on you help. Does squeezing your body help? Does jumping up and down help?

A weighted blanket is frequently an answer to a lot of questions. Look into the idea of a weighted blanket, if it seems like it would help, and into it more. Some people they're against their sensory needs, many people crave that sort of sensory input and it helps regulate their systems.

Which brings me into more - you can't just avoid what is bad. Avoiding what is bad is an important thing to do, but you also need to get what is good. What are sensory inputs that are good for you? Whether music, or swinging, or dancing, or squeezing yourself into a little ball under a pile of blankets.

Figure out what is good sensory-wise, and find ways to get what you need. I have a swing in my bedroom. I have a weighted blanket. I wear compression shirts near daily. I choose the food I eat based on whether it is proper sensory-wise.

Getting ourselves good sensory-input helps regulate, avoiding bad sensory input helps regulate, between the two, we can manage.

I think you just need to find tools, when you've pushed yourself past your limit in childcare. So, now its time to do that.