Server crash and rollback

When our 1.13.2 server crashed, it rolled back about three hours. It crashed around 21:40 GMT or 22:40 Netherlands time. Even though multiple times, the server said it had saved the world, it still rolled back to the state it was three hours before. Also, we had restarted in between, but that also didn't influence the state to which it rolled back. Is there a way to recover the state it was shortly before the crash by recovering one of the saves the server did, or not? The server most likely crashed because it was overloaded, which it does more often, (I know 1.13 is laggy and can cause this) but most of the times it doesn't role back. In advance, thanks for your help.

My Aternos username is JdeWit. Also, sadly I didn't do a backup in between, because that would make me stop my server, to wait in the queue again. Maybe an option to do a "backup restart" would be nice, where the server would restart, but while it is restarting it would automagically make a backup, without forcing you back into the queue.