something as simple as a clip on flood light from home depot with a 67k compact florescent bulb is all you need. anything will really work if you need something different for your application just take a look at marcs site that has a good write up with pics on so you know what to look for - http://www.melevsreef.com/fuge_bulb.html
as for sand its not such an easy answer, it comes down to the footprint, flow, and how much sand we are talking amongst other things. how big is your fuge and tank?
