Hi Inky!
I agree with you, noises are everywhere. I am currently doing relaxing session in the evening, only week straight but I will continue and hope that this helps. I have to look up that blanket. Not sure about last option, they’re total strangers. but maybe I will work on thinking more positive towords them, not like enemies but humans… sounds weird but maybe it will help.
Thank for sugestions and replay, means a lot.

Anita, yes, you get it perfect. Like you were reading my mind. I make them enemies in my mind.
From your sugestions I am currently using earphones to sleep with sounds of nature (waves, rain etc.) and this is helping me to sleep. There is no pure silence so I can stop thinking about what and when I hear sth.
Plugs were used by my earlier, but now the silence is not good.
I bought recently bluetooth headphones and using them as little silencer.
About talking to them, I am very reluctant based of what reactions I got in other times. I dont want to to this yet, also because I know that it is not that bad. I mean, my fear feels real, but when people talking on 11 am and Im freaking out…its not okey.

Maybe I will ad something more, same situation with fear was during my vacations with boyfriend and our short weekend trip. I hear someone outside our room and bang, freezing mode on.
It bothers me that I am adding difficulties to our relationship. Yesterday we had a little argument about it. He is worried about me but when I try to explain he dont get it.
I want to change to make myself better and feel better. I am putting aside my life and focusing on this fear. Recently started to reading book about panic and cbt so maybe this will be good input.
What I can say more… when I was a kid my father was drinking heavily, I was like a noise meter, is he coming home, should we go to another room to avoid him… maybe it is also a little contected.
Thanks for all the replays,
Meg