I think on “power efficiency” (and money efficiency) terms SATA SSDs tend to fare very well. They don’t have as much a heat buildup issue (although it mostly depends on controller firmware & algorithm)
Technically, if both under full load a 2.5 inch 7200 (or 5400) rpm HDD and a m.2 2280 SSD can draw comparable amount of power (1100mA at 5V versus 1700mA at 3.3V), which is 5.5W and 5.6W respectively. However, the HDD will draw about 500mA constantly while I would imagine that an SSD at idle would draw no more than 100mA, so you can quite certainly say that SSD is winning here.
However, regarding to ratings I honestly don’t see a difference between SATA and NVMe, with drives for both often rated at the same 1.7A at 3.3V. However I would imagine that a SATA drive will use slightly less power as the slower transfer speed as well as the lack of a PCIe device on the bus allow components to work with more headroom.
Unfortunately, Samsung no longer offers SATA based drives, which is an oddity
I still rock the 860 evo 250GB, although I feel like that with my new laptop coming up, I might use a new drive. Depend on how many slots there are, I guess.
WD and Seagate seem to have a few (current) offers if you want SATA m.2 SSDs.
Ultimately the best way to get extra miles out of your laptop is to dim the display (maybe reduce resolution too) and turn off the fan.