Thanks for the suggestions!
Did some more digging. Found out that the more plugins in the project the worse it gets. So it's not just Halion Sonics fault but there are some presets in HS that uses quite a lot more cpu than others and just "kills" the project.
Using 44.1 helps but with bigger projects the symptoms will be there too. Switched to 96/24 from 44.1/24 not long ago and the problem got much worse. Noises an dropouts sounds like typical processor overload/latency problems but the strange thing is processors (4-core 8 threads) showing little load(25%) and maxing latency does not help. Switching from vst3 to vst2 did not help either. Maybe there is a bottleneck somewhere else on my motherboard that does not show on the meters. Win 10 installs all the drivers for it but there are no official win 10 drivers from the manufacturer. Computer may not be powerful enough for the way Sonar handles plugins? Did not have these problems when the PC was new but there's been a lot of newer versions of both Sonar and plugins since then so i guess the hardware at some point needs to keep up.
Sound card and video card drivers are up to date (even tried older drivers), tried different soundcard - same behaviour. Only SSD disks, 12GB RAM. Ti-FireWire card. Everything seems to me to be correct according to common known optimisations for DAW use. Could always jump ship and switch to another DAW (it's probably the right time) but starting all over again will probably kill the creativity for a long time spending most of the time fiddeling around trying to learn something completely new... Used Sonar for at least a decade now and know where everything is and how to get things done :-)
/F