You know, I have never used sand in my refugium, but the flow from just moving to and from the tank should be enough. This is a pic of the 50B that I am using for the sump on my 180. It is the same basic design that I use on all my tanks.
The over flow from the tank comes in on the far right. That section will have the filter sock and the skimmer in it. (using estimated measurements) Say the skimmer requires a water level between 8" & 12". The first baffle will be placed on the bottom of the sump and would be somewhere between 9" & 11". All preference. I only have one baffle after the first one, but most use two more acting as a bubble trap. The water flows under the second baffle and over the third. The second can be set as high or as low as you prefer. Not too low, or it will restrict flow. The third baffle is also placed on the bottom and should not be any higher than the first or it will raise the water level in the first chamber.
I needed more room in the first chamber for a big skimmer so I didn't have a lot of room in the middle chamber for the refug. The third chamber is for the return pump. I keep the water level in the refug, and the return chambers at approx 8". So the third baffle is placed on the bottom and is 5" tall. The I added egg crate and screen so snails could not crawl into the return section and get into the pump.
One think you want to think about. If you are using an overflow box with a U tube or other type, there is a chance of it loosing its siphon and will stop flowing from the tank to the sump. If that happens, your return pump is going to continue pumping water from the sump into the tank and if there is too much water in the return section, it will overflow your tank. So what you want to do, is figure how much water it will take to fill the tank to the very top and try to make the return section small enough so the amount of water in it will not exceed the amount it will take to fill the tank to the top.
If you tank is drilled and has a built in overflow its not as much of an issue, unless a BIG snail gets into it and clogs it up.
Are you using an over flow box?