@ThemBonez:
Please list the settings for the following:
1. Please list what you are running your sound through - (sound card with ASIO4ALL, or a dedicated audio interface)
2. For your audio interface, if present, what are the current settings for: Sample Rate, ASIO Buffer Size
3. For Sonar: Driver Mode, Sample Rate, Record Bit-Depth, Reported Latency values (Input, Output, Total Roundtrip)
If using a dedicated audio interface, your sample rate for it MUST match the sample rate in Sonar. Also, I suggest as a starting point, the following settings: Sample Rate 44.1 k or 48 k, ASIO Buffer Size 128, Driver Mode of ASIO, and try to get your total roundtrip latency at or under 10 milliseconds.
The above settings should be a reasonable starting point.
Additionally, if you are using a laptop, often having the Wi-Fi transceiver on will cause massive latency spikes that will interfere with streaming audio, such as using Sonar. There is usually a function key or a little switch/button on laptops to allow turning the Wi-Fi transceiver off or on.
There are also a couple of freeware programs that will help diagnose latency issues on your computer. One is called DPC Latency Checker, and the other is Latency Mon. You basically download and run these one at a time, without Sonar running, and they will begin checking for latency spikes that indicate system interference with the ability to do streaming audio.
DPC Latency Checker can be found at:
http://www.thesycon.de/deu/latency_check.shtml Latency Mon can be found at:
http://www.resplendence.com/latencymon Please note that DPC Latency Checker at one time did not correctly report times when running on Windows 8. I do not know if that is still the case. It does a wonderful job on Windows 7. LatencyMon works fine on both.
I hope that helps,
Bob Bone