Many of us here have mentioned having autism-based issues with noise sensitivity.
After recommending Loops earplugs in another thread, I thought it might be helpful to post a separate thread about them. Some of their models are specifically designed to let speech or music pass through, but at lower volume - so could perhaps be of help.
Their range includes:
Quiet 2 - "best for deep focus, travel, commutes and napping"
Engage 2 - "best for conversations, social gatherings, parenting and noise sensitivity"
Experience 2 - "best for concerts and festivals, live entertainment and sporting events"
Switch - "the convenience of three noise reduction modes, controlled by a single switch"
I have all three pairs of their original models and get on very well with them. I haven't tried the newer Switch
model (which incorporates all three modes of noise reduction), because I don't get on well with small or fiddly control switches.
This is my referral link. Completely unimportantly, it could earn me some points if you use it.