You have a canister filter, not a sump.
Generally I recommend only cleaning canisters when there is a noticeable loss of flow but every couple of months works too.
You can buy a hose cleaning brush kit to clean the hoses when needed. When cleaning the actual canister it is a good idea to not clean/replace all the filter media at one time, 1/3rd is what I recommend. Also, make sure you only rinse the media in water you have removed from the tank for a water change, this is to make sure you don't have a huge beneficial bacteria die off and start a fresh cycle.
Having the spray bar above the surface is good as it will disturb the surface which will help with oxygenation.