There are several ways latency can exist, including: hardware issues, driver issues, presence/absence of an audio interface, interface settings, Sonar settings, plugin latency, ...
Please elaborate on situations where you are experiencing latency problems:
1. All projects, or certain projects?
2. Does the latency go away if you toggle effects off, by hitting the 'E' key on your computer keyboard? (you can turn them back on by hitting 'E' again).
3. What are your current settings for: Audio interface Sample Rate and ASIO Buffer Size, and Sonar Sample Rate, Driver Mode, Record Bit Depth, and what is the current reported Sonar Total Roundtrip Latency?
Let's start with the above - I look forward to diving into this with you, as your computer looks like it should be able to cruise along nicely, we should just have to ferret out the causes of your current latency and make some adjustments.
A couple of thoughts:
I suggest trying the following settings, as a reasonable starting point: Audio Interface - Sample Rate of 48 k, ASIO Buffer Size of 128. Sonar: Driver Mode ASIO, Sample Rate 48 k, Record Bit Depth of 24 Bits.
I always recommend that for recording purposes (it is different for mixing/mastering), that you try to get the settings to the point of Sonar reporting a Total Roundtrip Latency of around 10 milliseconds, or just under that a little bit. (when you finish recording and move on to mixing/mastering, you will likely need to bump that ASIO Buffer Size way up to as high as 1024, due to expected latency from some mixing and mastering plugins that by design induce lots of latency to do what they do. That's OK during mixing/mastering, but not for recording, where you need a low latency to properly be able to record without lag).
SOOOOOO, I would ask that after you respond to my earlier requests for information, that you go ahead and get things set to my recommendations, and then try them out in a new project, where you do some recording of midi and audio, but don't yet add effects - to see how the basic processof tracking is working at those settings.
IF all is well, you can expand the test to introduce some plugins, BUT make sure you understand if any particular plugin you want to use is going to spike your latency or not, prior to adding them. Certain plugins, such as Perfect Space and Boost 11 (and there are more).
I will check back on this post throughout the day, and will do my best to help you get this all squared away.
Bob Bone