Restore Previous Google Sheet Data

My Google Sheet has unexpectedly rolled back to an older version and the most recent text entries—organised neatly in rows and columns—have vanished. I know the exact timestamp when everything was still correct, so we can go straight to the right point in Version History (or an alternative recovery method if you prefer).

Here’s what I need from you:
• Retrieve the full table-formatted text data exactly as it appeared at that timestamp.
• Place it back into the live sheet (or a duplicate if that is safer) without disturbing other tabs or formulas.
• Show me, in one or two sentences, how you did it so I can avoid this problem in the future.

Everything must match the original layout and content; partial recovery isn’t enough. If a script or add-on is required, please handle the setup and permissions.