I have similar sensory issues on occasion and believe them to be a component of my autism, but if you don't have other features of an ASD then this could just be a sensory integration disorder. When it's an auditory processing issue, I find that listening to loud techno or other music with a strong beat helps more than other types of music, and ear-covering headphones help filter out other noise. I'm more often assaulted by textures, which I have to deal with by avoiding contact with the item(s).

As for the long day, that sounds like a matter of running out of (metaphorical) spoons. Paying attention to what activities drain or replenish said spoons, and choosing spoon-neutral or spoon-positive activities whenever they're viable options, is the way to manage this.