Anderton
Windows sometimes defaults to including audio "enhancements" that any rational person would consider a manifestation of evil incarnate. Disable that garbage ASAP!! You'll probably need to dig deep into the Control Panel Sound, or disable a plug-in in Windows Media Player...or both. (Don't forget to take a shower afterward to wash off any traces of the "enhancements.")

I had to laugh when you said ill need to wash off any trace off enhancements lol best comment yet One last thing does the pro channel flow from top to bottom or botton to top? cheers guys... 

coltpeacemaker
One last thing does the pro channel flow from top to bottom or botton to top? cheers guys... 

Like an analog mixing desk. From top to bottom.
There is also a setting to put the FX bin before or after the PC, but I cannot find it.

I can sympathise because I have experienced it myself, but I have still got the results I wanted out of Sonar. 
 
The recordings I have produced with Sonar easily rival (IMHO some even surpass) a lot of professional studio's. 
 
Every music tutorial will recommend that you listen to music on many different speaker setups. You need to do the same with your Sonar mix. There may be something in the export process or drivers that are creating a subtle difference, but these will be apparent on different speaker setups through different systems.
 
This is the advice I've heard from... professional studios. 

jpetersen

coltpeacemaker
One last thing does the pro channel flow from top to bottom or botton to top? cheers guys... 

Like an analog mixing desk. From top to bottom.
There is also a setting to put the FX bin before or after the PC, but I cannot find it.

Is that what the pre and post buttons do? put the fx before and after  

Ah, you found it!
Yes, that's it.

When I export a full song to a mix, I get always exact the same during the mix.
There is no difference between hearing the mix and the exportet file.
But I have a learning time since 1995 with Sonar.
No track, no plugin, no bus and the mix may somewhere go above 0dB.
Then I open the exportet file in an empty project and master it in its own project.
 

I'll use WMP to check a file for corruption after being uploaded to an online repository. Other than that, playing back files on the same computer they were created in isn't going to reveal anything useful, since it's going to be affected by the same factors (speakers and room) as when you made the file.
 
Burn your music to a CD and listen to it in your car, and in anybody else's car who'll tolerate you. Put the files on a thumb drive and take them to friends' and relatives' computers. If you know anybody who still has a real "hi-fi" in their living room, definitely give your music a listen there. That includes crappy little bass-hyped sound systems like those awful Bose units intended for TVs. Each playback system, even bad ones, have something to tell you about your mix. Yes, even earbuds on an iPhone. Or the speakers built in to your television.
 
My own favorite alternate reference is a high-quality portable MP3/FLAC/WAV player, first through some good open-back headphones and then with some just-OK IEMs. Between them, they'll consistently let me know if I've made some dumb mistake.