I didn't do a retrofit, but for the last stage/platform I built for my HT, I used insulation, not sand.
It is easier to install, easier to maintain, and easier to dispose of.
I did before and after listening tests, and adding the insulation definitely made a noticeable difference.
For insulation, I just used regular paper backed attic material. I can't recall the exact R value.
Bryan, any recommendations on specific insulation that should be used?
George