This is the very best "bang for the buck" CPU cooler that would be adequate for your CPU model. It consistently tests better than the Hyper 212 Evo, is easier to install and is quieter as well.
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But this would be a MUCH better option, and would be something that could be moved forward to a newer system if you decided to upgrade, which we all have to do sooner or later.
PCPartPicker Part List
CPU Cooler: Thermalright TRUE Spirit 140 Direct 73.6 CFM CPU Cooler ($42.99 @ Amazon)
Total: $42.99
Prices include shipping, taxes, and discounts when available
Generated by PCPartPicker 2020-10-17 16:33 EDT-0400
It's doubtful that your CPU just "magically overclocked" itself to 4.4Ghz. 4.4Ghz is the default NORMAL standard maximum boost frequency, and ALL 4790k CPUs boost to that speed on at least one core, and 4.2Ghz is the ALL-CORE boost speed for that CPU. So the problem is very likely not related to some mysteriously self overclocked configuration, but just to be sure, it might be a good idea to do a reset of the BIOS settings, but you will need to reconfigure the fan profiles and other custom settings you may have had in the BIOS afterwards.
If the CPU boost or overclocking profile has changed, and was not due to anything you did in Windows such as installing a utility for the purpose of overclocking it, then it should restore it to the stock default behavior, but again, I really doubt that you are seeing anything other than the default behavior that is normally seen. You could verify by doing a few things.
One, download HWinfo:
https://www.hwinfo.com/download/
Two, go into the Windows power options and make sure the plan is set to "Performance". Then, click on "Change plan options" next to the Performance plan selection. Then, click on "Change advanced power settings". Then double click "Processor power state" and make sure the minimum value is set to 8% and the maximum is set to 100%. Save settings and exit.
Three, go into the BIOS and make sure that Intel speed step is enabled and that all of the C-states are enabled or set to auto. Save settings, if you had to make changes, and exit BIOS.
Four, once you are back in Windows, open HWinfo, choose the "Sensors only" option, uncheck the "Summary" option and scroll to the section that shows the Core 0, 1, 2, 3 clock settings and watch the core clocks to make sure that at some point it idles down to something near 800-1000mhz and that under a load it doesn't increase to 4.4Ghz on more than one core at a time. It will likely simply increase to 4.2Ghz when under any kind of a load where more than one core is required.