Note: These assume that pgbackups is activated for the app on heroku.
Snapshot the db and restore to your LOCAL database (about a zillion times faster than db:pull)
curl -o latest.dump `heroku pgbackups:url --app {APP_NAME}`
pg_restore --verbose --clean --no-acl --no-owner -h localhost -U {USER} -d {DB} latest.dump
Snapshot production and push to staging (about a gazillion times faster than db:pull/db:push)
heroku pgbackups:restore DATABASE `heroku pgbackups:url --app {APP_NAME}` --app {APP_STAGING_NAME}