^^^ I would have to disagree here as you don't need a niagra falls effect in the sump. The water entering the sump enters just that, the sump, unless you have your drain connected directly to the skimmer (is that even possible) and the water not draining anywhere else. Whether you have a high flow or low flow, the water still goes around your skimmer and not entirely into the skimmer. Reduced flow may be responsible for a fraction of loss of skimmer's efficiency. Higher flow will only allow the water to rush past the skimmer even faster. Now I am not saying that there should be no flow in the sump, I am just saying that you don't need NIAGRA FALLS effect in there.
Here is an excerpt...
"
I've heard that too much flow is a problem. Is that true?
In the past, many hobbyists purchased huge energy-demanding pumps to push water into their display tank and create tons of flow. Their goal was to use the return pump as the main flow in the aquarium so they didn't have to look at any powerheads in their display. While that sounds nice in theory, it doesn't work well for several reasons. The main reason is microbubbles. I've seen big, long sumps with a series of baffles and sponge blocks used to help fight those tiny bubbles and avoid the eyesore of white bubbles blowing all around their reef tank.
For years aquarists have set guidelines about how much flow a reef tank needs based upon the types of corals kept in it, but that flow rate has nothing to do with the water passing through the sump. If the sump is very small, a very slow return pump is best. If the sump is larger, it is possible to use a bigger pump and still have no problems. The general rule I recommend is to multiply the display tank’s volume by three or five, and get a pump that matches that number. If the display tank holds 100 gallons, a 500gph return pump is sufficient. If the aquarist puts a 40-gallon sump under that tank, 500gph flowing through it should be trouble-free.
The benefit of using a smaller return pump is threefold: less heat is added to the water, less electricity is consumed around the clock, and there is a far lower likelihood of having to deal with microbubbles. If you are trying to be “green” (environmentally conscious) or just want to save a little money, both on the initial purchase and the ongoing electricity use, getting a smaller return pump is the right choice. Flow in the display tank should be provided with powerheads, a closed loop or some type of stream pump - not the return pump."
and here is the whole article...
http://reefkeeping.com/issues/2008-01/newbie/index.php