I have a 30gal with a ~15 gal sump.
A skimmer will definitely help knock down those nitrates. I have about 80lbs of liverock in my entire system. I am rather high on the rock ratio for the tank size. But.. it is an interim tank. I am building a 125 gallon setup. A refugium with chaeto will certainly knock nitrates down further. Between the skimmer and the chaeto, my nitrates hardly ever register. I skipped the deep sand bed. The display has about 2" of sand in it. My refugium has no sand at all. Just lots of rock and chaeto. I change ~5 gallons every 7 days as well. Plenty enough for that sized system. I do dose calcium to keep my levels at 400-450, and dose for alkalinity rather infrequently. My PH bounces between 8.0 and 8.2 usually between day and night. My refugium is on a reverse light cycle too.. to help stabilize ph a bit more.