The object being sensored has great bearing on the method to be used. Sonar is probably less robust for your application.
If I needed this resolution and accuracy in the distance stated I'd build a laser/ccd camera combo. Both units are mounted on one leg of a triangle. The laser beam is the second leg. The camera views down the third leg. The placement of the return laser image in the camera is a function of distance. The camera could have a filter sensitive to the wavelength of the laser to reduce input noise.
Some Sharp IR sensors use a similar method, but with infrared instead of laser.
I've seen underwater video where two lasers act as to legs of the triangle. The distance apart they appear on an object allows distance measurement.