For whatever the worth, I record using an ASIO Buffer Size of 128 samples, and that seems to be a good balance for my system and hardware.
I have tested going down as low as 32, but had some issues and raised it, eventually settling for 128, which I never seem to have to change, while recording. (when moving on to mixing, I bump it up to 1024, to allow for effects with look-ahead processing and such).
I also suggest you look to see if you have your laptop's wi-fi adapter enabled, when you are running Sonar. The reason I mention it is that wi-fi adapters are notorious for causing massive DPC Latency spikes, which can cause intermittent dropouts, crackles, and such. Soooo, what lots of folks do is to shut off their wi-fi adapters, either using a switch - if available, or they go into Windows Device Manager and disable it their, just prior to launching Sonar. Then, when they finish their Sonar session, they turn the wi-fi adapter back on, or enable it, and then web access is immediately restored. That seems to be quite helpful, so again, I urge you to give this a shot, too.
Bob Bone