First thing to do when you see SONAR acting weird is to restart the PC, turn off and back on your audio interface and try again. When do you experience the dropouts during recording/playback or both? What driver mode are you using?
What size load of a project is it? How many Softsynths, plug in effects, and Prochannel effects are you using? Make sure you're not using any effects that are too resource hungry for tracking purposes, if you experience these dropouts during recording. Press Shift while opening a project to bypass all effects and see if the dropouts stop. If the dropouts stop, you know it's plug in related. What WDM or ASIO buffer size are you using? Generally, buffer sizes of 32 samples - 128 samples are good for recording and 256 samples-1024 or so are good for playback. Are you only using one hard drive or do you have a separate HDD for your project audio and samples and a separate hard drive that Windows and SONAR is installed on, and is the speed of any hard drive/s you have at least 7200rpm?
Your CPU is on the not so powerful side, as far as CPUs go. The CPU turbo function is probably pushing that CPU to hard, and that's why you're getting the dropouts. How does the performance module read for CPU, hard disc and memory usage during recording/playback? If they reflect high usage, maybe you need to freeze some synths and effects. There's a finite amount of power that CPU of your can put out, and it's probably too strained.
If you start a new project using few tracks, softsynths, and effects does everything run good again?
Hope that helps.