Check valves are not good to count on with your tank. They will leak and they will fail completely. The best way to do your return is up and over the top of the tank, or from inside the tank just take it up to the top of the water and then back down. At the top of the water drill a 1/8 inch hole for an anti-syphon hole. This can be used with a check valve, to help make sure you do not overflow your sump. You will need to make sure though that you have enough space in your sump to handle the draining water to keep it from overflowing since all of the water in the lines will drain down plus the water in the tank will drain down to the top of the overflow.
Check valves will restrict the flow, depending on the style and size will determine how much of a restriction you have. To clean them, you need to make sure you purchase the good (expensive) ones that allow you to open them up and clean them. Then you will need to clean them weekly. You will get organics built up on the seal and seat, and you could get filterfeeding inverts like small feather dusters growing on them also which will keep them from sealing when you need them.
Kim