Threshold shift, getting the input down by 33 db for a third of the day resets the auditory program & gives your little clangers a good rest.
I also spend a good part of most days with the best Sony noise canceling earbuds.
If nothing else, it's very peaceful.
“...sleeping with good earplugs helps...”
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If earplugs worked for you, then you did not have tinnitus, since tinnitus is not externally generated.
With tinnitus, the “sounds” that are “heard” are not really “sounds”,
but they are some kind of a short circuit or malfunction of the “hearing” mechanism.
Some believe it to be related to cardiopulmonary issues.