i concur on lowering your sample rate to 48kHz, though that won't be possible for projects that already have recorded audio in them at the higher rate. Going back and forth can be a pain, so if you have a lot of projects already done at 96k, you might want to stick with that. If and when the time comes that you want to change it, you'll probably need to change the rate in both the interface control panel (with SONAR shut down) and then in SONAR's audio preferences (default rate for new projects).
In any case, both your ASIO latency and disk I/O buffers seem exceptionally high unless your projects are really big. My Core 2 Duo laptop runs most projects quite well with the ASIO buffer at 960, and disk Playback buffer at 512kB. And the Input buffer can be a lot lower, like 128kB, if you're only ever recording 2-4 inputs.
But for issues that suddenly crop up with no config changes, especially if it's a laptop, I'd look for drivers being enabled that trash your DPC latency (e.g. wireless networking) or CPU performance being throttled down; whenever possible, laptops should always be plugged in with Power Management set to High Performance.