Thanks guys I'll give your ideas a try

Yes ASIO4 all is much better than WASAPI, I tested both on a laptop I use at work. But I only do midi projects. I have not recorded audio as I don't see that as even a remotely possible endeavor with the very low quality audio input jack. I don't even want to try. But pure midi projects or pre recorded audio are just fine ASIO4all is very stable. There's perfect track sync unlike WASAPI and WDM mode which record a loop back test late by a substantial amount.  
 
So the OP's issue is not Sonar but the audio system. Like every one who wishes to record audio you need a proper audio interface. ASIO4all would probably solve the issue...but,, an upgrade to a bug free DAW and a proper audio interface with good drivers is always a good idea if you really want to have smooth sailing and enjoy working with any DAW. 

Agree, recording music without a dedicated external audio interface is not going to be worth the effort. 
 
For playback only of recorded audio, or virtual instruments, the internal chip can produce high fidelity stereo audio when played back through good monitors or headphones.
 
But the internal microphone input jack and preamp was never designed for pro audio recording.  Might be OK for a headset with microphone in games or video conferences, but that would be about it.

Thanks for all your advice