I agree with Helios on this. If your sona has a story, write it. You don't have to have flowing, beautiful prose. You don't have to post it. But you'd be surprised what you can find out just by writing about them. Ian, an otter sona of mine, turned out to have the capacity to be cruel and snide when I started outlining a story he shows up in. Nikole, a snow leopardess, normally abrasive with the mouth of a trucker, turned out to be a psychiatric nurse-- for her little brother's sake. Sometimes even looks will come clearer when you write.
As far as names go, baby name sites work, but my personal preference is culture-specific name sites, and using translators as well. I have, among my sonas, Names of English, Swahili, Celtic(old celtic, not Irish), and Japanese origin, though that's not counting "normal" names like the two I mentioned above.