It's dif per person, I think that would be your call, and there are many kinds of them on the market, you could go online or shop around and get what suits you, prices and such etc, that is my opinion here

I actually use ear buds which work well for me. I just turn them on and increase the volume based on the outside noise

They various types of pods that are noise canceling and you can generally play your own music from your phone

Earbuds wise, the Apple AirPods Pro 2, the Bose QuietComfort Ultra Earbuds and the Sony WF-1000XM5 buds are awesome from what I researched.
Some of those models listed above can have auto noise blocking and voice detection.

I'm using a pair of Lenovo think plus earbuds personally tho..

But when home and sounds bother me alot or more severely, I have a pair of over ear jvc headphones that are loud and have good noise cancelation.
Paid bout 140 for them.

I listen to a "brainwave tuner" app I found when I was going to college for polysymnography (steep disorder studies.)

Absolutely