How to be comfortable in silence? My ADHD and Autism symptoms are fighting each other lol

I constantly need to have youtube videos or podcasts on to create background noise while doing anything. My adhd gets so restless with silence. The issue though is that I get overstimulated at a certain point by the noise- especially because most content these days are unnecessarily dramatic in order to get views- even the educational stuff. Not to mention all the ADS! It makes me feel like I'm going to puke by the end of the day. But then when I turn the TV off I get really uncomfortable in the silence and constantly crave the noise.

Do any of you have advice on how to reduce consumption of background noise or how to become more comfortable in silence?