When you vacuum the interior, leave the dark slide inserted but outside the film area. That reduces the risk of drawing grit into the light trap from the outer end. Vacuum the dark slide slots from the outside - the aim being to pull any grit out the way it went in.
Rubbing the dark slides with used dryer sheets can help, particularly with static. A *touch* of silicone lubricant on a tissue and wiped on the dark slide edges might help, but I have rarely had one bind tight enough for that. Generally you do not want anything liquid in the light trap.
Make sure the leading edge of the dark slide is smooth and even. If it starts sticking part way in, look at the slot in case it is damaged.
When I load holders, I leave the dark slide about 1/4 the way inserted - the film loads from the other end. That way I do not have to insert the slides, I know that the slide is the right way around, and it helps track which side has been loaded. Dark slides only come all the way out when exposing or setting up the holder for reloading. I do not have much trouble with 4x5, but I find 8x10 slides need more care to get them exactly aligned when they are inserted.
As a general rule, start with the least intrusive method first. If it is just one 4x5 holder, and it is not an easy fix, consider retiring it and get a replacement.