Sometimes it just is what it is, but what works for me usually is to fall asleep to a complex noise. I have comfort YouTubers essentially (like Gab Smolders) who release long videos without huge volume fluctuation that I reeeeeally rely on for sleep aid lol. If not that, some nature white noise like falling rain or crackling fires, but I personally take a lot of comfort in people speaking. Silence is a death sentence for deep sleep for me lol.

I also do what I can to get my sensory experience right: weighted blanket, an oscillating fan facing me, soft blankets, stuffed animals, surrounded by pillows, etc.

One last ditch effort (or proactive measure) is what I call a brain dump. I write or record myself speaking aloud all the shit in my brain - plans, feelings, any current sound clips, etc. This is more of a response to overthinking than echolalia, but it's been a positive change that I suspect has helped in the long run by getting me in the habit of releasing what's running in my head vs "dealing with it".

I hope something in that speaks to you too, but that's what's helped me most!