Hi su seb! Welcome to my world!
I have some strategies for all of those things.
First thing would be to get amber sunglasses or over the counter blue blocker tint glasses.
I use sillicone ear plugs...way better than foam for me. Target carries them.
Musician's earplugs have a filter which allows sound in. You can get them in a music store (20$ or so) or made to order where they do hearing aides (150 - 200). Fantastic until you lose one (me).
Eyepatch for those moments when you are all alone. No flurescent lights.
More later!