1.) Subs from .300blk or 5.56 should never be used for home defense, they do not terminally perform well and have as much energy as .45acp from a 5in barrel. You are better off using a pistol or PPC at that point. If you want to step up to .458 Socom or similar sure, then subs have enough energy and expansion to argue over, but it still isn't great. Using standard HD loads like 62gr TBBCs will still be <140db to the shooter on a properly setup AR SBR (basically add an AGB) with any quality suppressor. That is a far superior setup.
2.) The OSHA standards are about duration of exposure. The ~140db that gets thrown around is the approximate limit for ANY level of exposure to cause instant and permanent harm. But even the QUIETEST 22lr subs from a bolt gun will cause hearing damage
over time with enough duration of exposure because they are still >85db. So the trick with suppressing centerfire rifles is to get them <140db to the shooter so if you HAVE to use them without earpro for a little while (home defense, hunting, etc) you won't go deaf or loose much situational awareness instantly. BUT you should still wear earpro when you can no matter what kind of suppressed rifle or pistol you are shooting.
3.) OP, there are many options for <140db to the shooter cans on an 18in AR15
as seen here (credit NFATALK.org). I would highly recommend the Dead Air Nomad, Q Trash Panda, or SIG SRD 7.62 line of cans as they have the best balance between weight/length/suppression on semi-autos. I'd still recommend adding an AGB from SLR Rifleworks or Superlative Arms to get max reduction of noise to you the shooter.