Correct on the name uarujoey
The pump you would get yourself rated for the head height you have from the sump to the return pipe outlet in the tank. say for example your overflow does 400gph at 4ft head height. Something like a MagDrive 7 is capable of doing 475gph @ 4' head height.
You control the flow with a ball valve.
As you probably already know but will mention it anyway in case other members decide they want to do something like this.
DO NOT have the return pump run slower than your overflow, you will flood the sump and your floor! Common sense but people still do it!
The noise issue can be solved by experimenting with the air hole diameter, start small and then increase the size. You can as well build a durso pipe (see here dursostandpipes.com
onto the overflow to help reduce the noise issue.