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I'm a retired air traffic controller, 30 years of mostly having an ear piece stuck in one of my ears usually for 2 hours at a time, with a fifteen minute break before another two hours in position.
After I retired out of the military, the Veterans Association told me that the "stick in your ear" speakers are the worst for causing hearing damage.
Get the ones that cover the outside of your ear, or cup your ear and seal to the side of the head, for no damage to the ear canal's hearing hairs.
Tinnitus is no joke. It's a constant ringing in your ears, very similar to the beeping tones you hear during the military's hearing test, and at different pitches, depending on the nerves damaged.

Don't be like me and learn AFTER the damage is done.
Get hearing protection now, and keep it out of your ear canal.

From what I’ve gathered, two people have warned me about in-the-ear plugs.

I’m not using an electronic ear bud, just a regular stopper. Is this included in the warnings ?