If I take care of my fish well enough do I need to worry about overstocking my tank by a little bit?
Part of taking care of your fish is not overstocking. Overstocking can leave to a lot of other problems, algae, chronic Alk/pH issues, and even oxygen depletion. I am not talking about the fish using the oxygen, I am talking about the bacteria using the oxygen, and they use a lot! As the bioload/stocking increases, those bacteria are multiplying. Additional nutrients also causes algae to increase (It produced O2 during the day, consumes at night)but it also dies as well, so bacteria get even more food. Finally, it reaches a point (often at night) where the bacteria is using so much oxygen that the fish literally run out of air. It affect the larger more active fish first in many cases... like the angels. You wake up to a few dead fish. That is the major risk for many overstocked, small, sump-less, skimmer-less tanks.
If I get a blue spot jawfish it doesn't need much swimming room because it burrows under the sand right? If I return the firefish could I get the dwarf angel?
Considering that those sand beds need to be 4" and that 4" is about 20% of your tank volume, I would not want to dedicate that much of my limited volume in the tank to sand. For some, a 30g tank is a "nano tank" and at the least, it is a really small tank. Stocking has to be more limited than other tanks because it is both less forgiving and the nature of the tank is more complicated.
For example: My 40B has 16.2 square inches of surface space for gas exchange per gallon. This is not counting my skimmer nor my sump either... which help more. If your 30g is not connected to a sump, then you are looking at about 13.2 inches per gallon (if it is 22x18) which is not particularly bad (standard 55g tanks only have about 10sqinpg) or if it is 18x18 it is only 10.8 but the more surface area, the better the gas exchange will be. So, when you are overstocking, you are betting against the gas exchange and bacteria... I personally never bet against bacteria.