If you convert it to LEDs you will not need any heat sinks. There are conversion kits available that include the LED plate and driver. The aluminum base for the lamp is sufficient for heat dispersion. Just choose the one that will fit inside the space. It looks as though 18 W would be the maximum that will fit and this design is within your dimensions.

Example: https://www.ebay.com/itm/12W-18W-24W-36W-220V-Energy-Saving-LED-Light-Source-Retrofit-Home-Ceiling-Lamp/283505705457?var=584632024251&hash=item420241c1f1:m:mEDT-Cguscle3bkpotNCR4w Price delivered to the US is less than $5 but 220V lights don’t work here.