If you had a few lucid dreams, travel in time can be realistic, I think it is a more advanced stuff to do, but if you think you can do it, you can always try.
Yes they are helpful as stopping and thinking can disconnected one from a dream and can cause dream loss. If someone has a goal, it gives them something to aim for, the emotions of having a goal etc can hold them in the dream longer/better as it intensifies one focus into the dream environment (and not onto your body being in bed).
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