General rule of thumb I use for coolers is if I want to see gaming load temps (they average @ 70% of max cpu temp) of @ 70° or less, the cooler must = 1.5x-2x the wattage depending on case airflow and ambient temps.
You have a cpu capable of hitting 90w (ish). That means you'd want a cooler in the 140w -180w capable range. That range includes a good amount of decent 120mm -140mm aircoolers and the 120mm - 140mm aios.
Add to that you'll have higher ambient temps, which raises case temps, which lowers cooler efficiency, you'd want to skip over the 140w class coolers and be looking at the 160w - 180w coolers.
Cooling isn't linear on a graph, it's logarithmic. So as your cpu starts using wattage, your cooling line slowly starts to rise. Until you get to 60-70ish %, at which point the cooler is getting heat saturated and it's efficiency takes a nose dive. Instead of 1w = 1° raise, it turns into 1w = 2°, then 1w = 3° and your temp skyrockets with very minor wattage changes.
So the aim with using a cooler rated double the cpu wattage is to keep the cooler out of heat saturation, so no matter how many watts you throw at it, it doesn't see the sudden rise in temps, stays efficient, which keeps the cpu cooler.
Capacity and efficiency are not the same thing. Noctua has spent years worth of testing and measuring to make the NH-D15, it's a 250w+ class cooler. It's also very efficient. It's the efficiency which lowers the temps, not the capacity, the 160w NH-U12S is actually more efficient than the much larger D15, and gets better temps, until the cpu is outputting @ 140w+ and then temps go up in a hurry. The D15 at 140w is barely over the 50% mark, so is still inside the 1w = 1° line, shows better temps.
So bigger does not necessarily mean better, a D15 on your cpu would get worse temps than the smaller and cheaper U12S, less efficient.
With a better, bigger, more efficient cooler you'll also not need earplugs, the volume on the fan will go way down.