In episode 34, Sukh discusses the everyday boring, routine stuff we should be doing, but don't, that would lead to a better life. He put out a tweet on Twitter asking the question: "What are the boring/routine things that people should do, but don't, that would enable a good life to be had?"
He's incorporated many of the responses and reads them out as part of the episode. You can read the thread here https://twitter.com/sukhpabial/status/1233838493484363777
You can connect with Sukh on Twitter @sukhpabial.
The book reference was Why We Sleep, by Matthew Walker.