Earmuffs have helped me a lot for productive time. The silence lets me focus more on what I'm trying to work on. Compared to my noice cancelling headphones (qc 35 II) I can't play music even if I want to to so less likelihood of distraction. On occasion though, if they aren't enough by themselves I'll put earbuds inside the earmuffs with low wind noise. I can hear pretty much nothing external after that.
They also help me sleep on planes since they block out a fair portion of the noise.
This is the one I use: https://www.amazon.in/3M-Peltor-X5A-Over-Earmuffs/dp/B00CPCHBCQ
It looks ridiculous when you wear it. Really ridiculous, I won't lie.
Eyemasks and earplugs have helped a lot for sleep. I'm not sure how to quantify the benefit but I haven't slept without them (for nightsleep) in at least a year from what I can recall.
Have you tried barefoot running? I haven't tried running with shoes on all that much so I don't have much to compare to but I find barefoot running really fun and anecdotally it seems my knees act up a bit less with it. I was partially inspired to try it originally by:
This post is quite old but I'm curious if you ever investigated incremental reading further. I'm an IR user and I don't think there is any more effective way of managing large volumes of learning. If you have questions about it I can answer them.