I used to wake up randomly like OP did. I was gasping & heart beating when waking up. It's horrible.

Doctors prescribed pills, but they don't work for me.

1. Meditation more than 40min will help me.

Warm blood flowing in my hands and feet after that. It seems I'm focusing on parts of my body instead of my useless thoughts.

2. If you don't wanna meditate, just like my mom lol. Buy a anti-snoring mouth seal.

We both wake up the second day fresh. You can see that breathing & mental state can actually harm your sleeping quality badly.