I solved mine by chronically exposing myself to very low noise during sleep - wearing good earplugs in an already silent room. To the point where you can hear your eyeballs move etc. I guess this may be where the link to good sleep comes from, which implies a quiet sleeping environment

I also have good experience with wearing ear protection in a quiet room. But I haven't been disciplined enough about it. My probably wrong rationale is that part of the issue is hearing loss and reducing the volume retrains your brain to be able to process smaller signals.