There are two ways of accessing one's audio interface, and usually only one of the two ways will work for a given interface. (It varies from vendor to vendor, and possibly even within the product line of a given vendor).
One way that they provide access is through an icon that lives in the Windows System Tray - at the bottom right of your desktop in Windows. You would usually have to expand the hidden icons, and then hover your mouse over each one to see what they are. This is how I access the interface for my Presonus AudioBox 1818 VSL. Double-clicking its icon brings up the settings screen and all that.
The other way is to give access to the host program, such as Sonar. Sonar provides for this by including a button in Preferences to get to the ASIO Control Panel, which if that's how the interface vendor has it set up, would bring up the audio interface user interface settings screen.
If your particular interface is accessed through the Sonar Preference's ASIO Control Panel button, then yes, you would need to be in Sonar to get to the settings for the interface. If so, then after making any settings changes to it, you would exit out of Sonar and then power cycle the interface.
What I meant by power cycling the audio interface is literally turning it off and then back on. The recommended method of getting changes made to the interface to be properly recognized in Windows and applications, is to turn the audio interface physically off and then back on. Doing so will completely reload the memory space is uses, and get the new settings in play.
Sometimes, if there is no power switch on the interface, one could disconnect it and reconnect it, if it uses a USB connection, or you can simply restart Windows.
If you HAVE made changes to the audio interface, it is best to power cycle it PRIOR to then making changes in Sonar that are based off of the new changes.
As for checking the Sample Rate and ASIO Buffer Size for your audio interface, get into the screen for its settings, using one of the two above methods, and then you will see them. I recommend you start with either 44.1k or 48k as a starting point, and an ASIO Buffer Size of 128 (or if is uses a slider, shoot for something like 11ms or a little less).
62 milliseconds is WAY too high for latency. Check the settings for your interface, set them to 44.1k or 48k, power cycle it, then go into Sonar and make sure the Sample Rate in Sonar EXACTLY matches what you have it set to for your interface. Then click Apply, and again note the reported latency values, like you did before.
IF your interface uses a USB connection, make sure you are using the correct kind of USB port. Plugging an interface designed to use USB 2.0 ports into a computer's USB 3.0 port is quite likely to jazz it all up. My Presonus interface wigs out completely if I do that.
Bob Bone