I run one on my 75 gallon reef, the amount of micro-bubbles it cuts down is all worth the effort in cleaning it every couple of days. My sump doesn't have baffles so that was definitely an issue.
It does catch a lot of pods and other fauna, so do keep that in mine. For cleaning, I rinse it with a hose well enough to get the dirt off, then I pop it in the washer and do an extra rinse-cycle afterwards. Then, I let it air dry. Some, as have I, will even add a small splash of bleach to help clean/whiten it. Just be sure to take extra measures in allowing the bleach to be removed before you return the filter sock to your sump.