I am considering flashing my BIOS to hopefully correct some system stability issues.

MOBO: Z68 Extreme4 Gen3 (ASRock)
CPU: i5 2500K (Sandy Bridge)
GPU: Zotac GTX 680 4GB

Stability issues:
1. Will not stay in Sleep Mode (typically only 30 mins or so)
2. Occasional automatic hard Reboot (a couple times a month)
3. Occasional freeze, unresponsive (requiring a manual hard reboot)

My questions:
Is the 2.30 (10/16/2012) compatible with my Sandy Bridge CPU?
Should I flash to 2.30?
If not, is there a newer BIOS that I should flash to instead?

Thank you for your time and attention.