Oh yes. This happens to me pretty often. It's horrible. I wake up very confused, panicked, heart racing, sense of doom. Other posters have given good advice. usually I get up and walk around for a minute. Maybe have some water. Then I listen to a specific YouTube channel that has some very soothing (to me) ASMR content. Specifically ASMR cleaning and sweeping sounds with no talking. Helps a lot. I'm sorry you experience this and I hope you can find something that is soothing to you (puts you back to sleep) and easy to access in the middle of the night.