I always have it where whenever I try and get to sleep my brain gets ultra paranoid. For the last 2 years it's just been ultra paranoid about internal thoughts like if I did a task correctly or if I fucked up in a social setting. 

But the last few weeks that has gotten over taken by ultra vigilance of external noises. I hear a sound slightly like a bin and convince myself someone is stealing my bins again, then I spiral thinking about what I should do and if they are actually stolen again how guilty I will feel for not doing anything etc. I hear every footstep and noise in the house and get all sorts of irritation thoughts ranging from "oh no someone is going to come in my room" to " there's a burglar in the house and I need to defend myself"  I even hear loud music from next door and just get anxious but I don't even know why because it can't cause me any harm. I just want to feel safe in my own bed so my brain can calm down and sleep. BUT idk how to do that because objectively I am safe. I am at no physical risk but my brain keeps saying I am. 

What are some ways to calm my mind down and feel secure and/or safe in my bed so I can go to sleep?