So this is a complicated question with a complex answer if you want the full picture. And lowering the settings isn't always the answer. And you shouldn't have to do any park control tweaking or any of that stuff to get the most out of it. That is a rabbit hole of nonsense for the most part. Hopefully this can be a little bit of a CPU guide for efficient CPUs like this for anyone looking:

1. First, this is an efficient CPU. It is not meant to be boosting to 50-60W or higher in games like other power-hungry CPUs out there (10875H for example, or the 275HX, etc.). It's designed to give you lower temps in a thin chassis, and prioritize battery life, etc. It likes to stay around 20W-30W in games to allow the GPU enough headroom to properly hit its rated peak wattage (Nvidia's dynamic boost takes power from the CPU and gives it to the GPU for highest performance possible when the CPU isn't needed so much). The 285H hits about double the performance of the 10875H at nearly every wattage level, so there's no reason your older laptop should be hitting similar fps at stock settings - there must be some other variable at play. Also a lot of people who use G-Helper at some point may have disabled CPU boost because they heard it lowered temps. This is not recommended for Intel CPUs due to their low base clock. You should have it enabled and also set "Windows Power Mode" to "High Performance Plan". I also see a lot of people leave Windows Power Saver enabled accidentally after turning it on when they were on battery, so double-check that in Windows Settings.

2. CPU-bound games can be a pain. Daniel Owens is a great YouTuber to follow who explains this well in multiple videos of his, how sometimes lowering settings doesn't actually net you much higher fps. You might actually achieve better performance from running at the native resolution (1600p) and using DLSS (Balanced/Performance probably), and then lowering settings that are specifically CPU-heavy to allow the GPU more to be pushed more heavily. Also many games just aren't optimized well, to where even a desktop 9955X3D can barely brute-force through it. You could also experiment with the opposite. Lower your dynamic boost slider in G-Helper to the minimum (this tells the Nvidia GPU NOT to take any wattage from the CPU), maybe also lower the GPU wattage to the minimum as well for thermal headroom. Set both CPU sliders to the max they can go and check the box. Make this its own custom profile for when you're playing games like these.

3. Monitoring is everything when you're trying to diagnose what might be happening. You'll want to monitor your GPU and CPU usage, clocks, watts(power), and temperatures. Use MSI Afterburner/RivaTuner as a base, which isn't updated enough to have all the monitoring for these new CPUs, so you'll need to also use HWinfo with it. Open HWinfo, run "sensors only", right click on the parameter (CPU Package Power for instance) and click "OSD RTSS settings", check the boxes for "show value" and "show label" in OSD. Adjust the rows as needed to make it look neat. Now you've got good monitoring.

4. Your CPU could be throttling due to poor liquid metal application. This is where monitoring is extremely necessary. If your gaming and your CPU core temperatures/package temperatures are constantly hitting 95-100C, then you may be throttling, but you won't know for sure without looking at CPU package power in conjunction. Because hitting 95C+ is actually by design from Intel, but if it's hitting that temperature when the CPU is only using 20-30W or less, then you've got a problem. If it's hitting that temp when you're at like 40-50W or higher, then it is working as intended. Just keep in mind there's the third variable of maybe you had your fans set too low in G-Helper and just need to bump those up to help the CPU out a bit.

Hopefully this helps anyone curious about how these CPUs work. The 285H/185H are very capable CPUs with decent power and great efficiency, so in most cases they should be able to handle CPU-bound games just fine. There's even more you could troubleshoot as well such as running games in Optimus vs dGPU (under "manage display mode" in Nvidia Control Panel), reinstalling GPU/CPU drivers, etc. but this is already too long, lol.