Have you looked into using Eco Mode? If I remember correctly, AMD claims that it essentially drops power usage 1 tier, so a 105W CPU operates as if it were a 65W CPU, or a 65W performs as a 45W. It's easy to set up in Ryzen Master. I run my Ryzen 5 3600 that way, and it keeps temperatures, fan speed, noise, and power draw all very low. On the rare occasion I need more it's a simple one click and reset to get it up to full power. I do that maybe once or twice a month if I'm doing something that will actually benefit from the higher CPU power.
Note: This doesn't make a desktop chip behave exactly like a laptop chip, but it does reduce power for a much lower drop in performance than you might expect.
AMD’s Ryzen 3000 chips are not only the most powerful CPUs on the block, but they’re also the most efficient. Where the Intel Core i9-9900K draws as much as 250W under heavy load, the Ryzen 9 3900X usually doesn’t cross the 130W mark despite having a higher core count. This is thanks to TSMC’s...
www.hardwaretimes.com
https://www.tomshardware.com/reviews/amd-ryzen-9-3900-review-eco-mode