The specific points need not be too harsh. Milk is best to drink before going to bed. For example, the three times you mentioned must be 22 o'clock. But personally, I think it is best to drink at 9 pm, and milk is good for sleep. After 9 o'clock, you 10 go to bed, and you can go to the toilet once before going to bed, so you won't get up in the middle of the night to urinate.