Laptop runs really hot and horrible performance

I have an HP Omen 15 with a i7 and rtx 2060 that I’ve had for maybe about 5 years now. It was great when I bought it, and ran everything I’ve needed up until about a year ago. The same games I’d normally play (dark souls, cod, anything) would work fine for a couple minutes, then would get so laggy and run at what seems like 5 fps after maybe 5 minutes of playing. The laptop always ran hot, but I never had issues like this. I tried lowering the power settings from aggressive to comfort or whatever it’s called, but this didn’t really do anything it seems. Is there anything else I can try before I take it apart and re-paste? (I’ve never done this so I’d like to rule everything out prior to taking it apart and risking breaking it. I already took the back off and sprayed the fans with compressed air but that didn’t seem to help).