How do I stop panicking when waking up in the middle of the night?

I don’t always panic when I randomly wake up, but when I do it’s brutal. I was asleep for barely an hour when I woke up. I’m not sure if I woke up because I accidentally ripped off my nose stud, or at least I was ripping it off right as I woke up. Anyways, I got up to put in another one, got back in bed…and boom. Random shaking panic attack. I didn’t feel bad or anything before it happened, but now my stomach has started to hurt and everything. So, how do I stop this nonsense panic whenever I wake up suddenly? How do I unlearn the “you only wake up in the middle of the night if you have to throw up” fear?