Mở Bài
Trong bài viết này, bạn sẽ được trải nghiệm một bộ đề thi IELTS Reading hoàn chỉnh với ba passages tăng dần về độ khó, từ Easy (Band 5.0-6.5) đến Medium (Band 6.0-7.5) và Hard (Band 7.0-9.0). Đề thi bao gồm 40 câu hỏi đa dạng với đầy đủ các dạng bài phổ biến như Multiple Choice, True/False/Not Given, Matching Headings, Summary Completion và nhiều dạng khác. Sau mỗi passage, bạn sẽ nhận được đáp án chi tiết kèm giải thích rõ ràng về cách xác định thông tin, kỹ thuật paraphrase và các từ vựng quan trọng được tổ chức theo bảng tiện lợi.
Đề thi này phù hợp cho học viên từ band 5.0 trở lên, giúp bạn làm quen với format thi thật, rèn luyện kỹ năng đọc hiểu học thuật và nâng cao khả năng quản lý thời gian làm bài hiệu quả.
1. Hướng Dẫn Làm Bài IELTS Reading
Tổng Quan Về IELTS Reading Test
IELTS Reading Test kéo dài 60 phút và bao gồm 3 passages với tổng cộng 40 câu hỏi. Mỗi câu trả lời đúng được tính 1 điểm, không có điểm âm cho câu trả lời sai. Độ khó của các passages tăng dần từ Passage 1 đến Passage 3.
Phân bổ thời gian khuyến nghị:
- Passage 1: 15-17 phút (13 câu hỏi)
- Passage 2: 18-20 phút (13 câu hỏi)
- Passage 3: 23-25 phút (14 câu hỏi)
Lưu ý dành 2-3 phút cuối để chuyển đáp án vào Answer Sheet. Trong bài thi thật, bạn không có thời gian thêm để chuyển đáp án.
Các Dạng Câu Hỏi Trong Đề Này
Đề thi mẫu này bao gồm các dạng câu hỏi phổ biến nhất trong IELTS Reading:
- Multiple Choice – Chọn đáp án đúng từ các lựa chọn cho sẵn
- True/False/Not Given – Xác định thông tin đúng, sai hoặc không được đề cập
- Matching Information – Nối thông tin với đoạn văn tương ứng
- Sentence Completion – Hoàn thành câu với từ trong bài đọc
- Summary Completion – Điền từ vào đoạn tóm tắt
- Matching Headings – Nối tiêu đề với đoạn văn phù hợp
- Short-answer Questions – Trả lời ngắn gọn các câu hỏi
2. IELTS Reading Practice Test
PASSAGE 1 – The Science of Sleep: Understanding Our Natural Rhythms
Độ khó: Easy (Band 5.0-6.5)
Thời gian đề xuất: 15-17 phút
Sleep is one of the most fundamental biological processes that humans experience, yet many people struggle to get enough quality rest. Understanding the science behind sleep can help us make better decisions about our sleep habits and improve our overall health and well-being.
The human body operates on a natural 24-hour cycle called the circadian rhythm. This internal clock regulates when we feel awake and when we feel sleepy. The circadian rhythm is influenced by various factors, but light exposure plays the most significant role. When our eyes detect light, especially blue light from the sun or electronic devices, our brain receives signals to stay alert. Conversely, when darkness falls, the brain produces a hormone called melatonin, which makes us feel drowsy and ready for sleep.
Sleep itself is not a uniform state but rather consists of different stages that our body cycles through multiple times during the night. There are two main types of sleep: REM (Rapid Eye Movement) sleep and non-REM sleep. Non-REM sleep has three stages, progressing from light sleep to deep sleep. During deep sleep, the body performs important restorative functions such as tissue repair, muscle growth, and immune system strengthening. REM sleep, on the other hand, is when most dreaming occurs and plays a crucial role in memory consolidation and emotional processing.
Most adults need between seven to nine hours of sleep per night to function optimally. However, sleep quality is just as important as sleep quantity. A person who sleeps for eight hours but experiences frequent interruptions may feel just as tired as someone who only slept for five hours. Sleep fragmentation can prevent the body from completing full sleep cycles, particularly reducing the amount of deep sleep and REM sleep obtained.
Various factors can disrupt our natural sleep patterns. Stress and anxiety are common culprits, as they keep the mind active when it should be winding down. The consumption of caffeine, especially in the afternoon or evening, can interfere with the body’s ability to fall asleep because it blocks the action of adenosine, a chemical that promotes sleepiness. Similarly, alcohol, despite making people feel drowsy initially, actually disrupts sleep architecture and leads to poorer sleep quality overall.
The sleep environment also plays a critical role in sleep quality. The ideal bedroom should be cool, dark, and quiet. Research suggests that the optimal temperature for sleep is between 16 to 19 degrees Celsius. Exposure to light during sleep, even from digital clocks or streetlights, can suppress melatonin production and make sleep more fragmented. Noise, whether from traffic, neighbors, or a snoring partner, can cause micro-awakenings throughout the night that the sleeper may not even consciously remember.
Modern technology has introduced new challenges to healthy sleep. The blue light emitted by smartphones, tablets, and computers closely mimics natural daylight and can trick the brain into thinking it is still daytime. Using these devices before bed can delay the release of melatonin by up to two hours, making it harder to fall asleep at the desired time. Many sleep experts now recommend implementing a “digital curfew” at least one hour before bedtime.
Shift work represents another significant challenge to sleep health. People who work night shifts or rotating schedules must try to sleep when their circadian rhythm is telling them to be awake. This misalignment between the internal clock and external schedule can lead to chronic sleep deprivation and is associated with various health problems, including increased risk of cardiovascular disease, diabetes, and mood disorders.
Understanding these fundamental aspects of sleep science provides a foundation for developing effective strategies to improve sleep quality. By recognizing how our natural rhythms work and what factors can disrupt them, we can make informed choices about our lifestyle habits and sleep environment.
Minh họa chu kỳ sinh học 24 giờ và ảnh hưởng của ánh sáng đến giấc ngủ con người trong IELTS Reading
Questions 1-13
Questions 1-5: Multiple Choice
Choose the correct letter, A, B, C or D.
1. According to the passage, the circadian rhythm is primarily influenced by:
A. temperature changes
B. food consumption
C. light exposure
D. physical exercise
2. During deep sleep, the body:
A. experiences the most vivid dreams
B. processes emotional memories
C. repairs tissues and strengthens immunity
D. reduces melatonin production
3. The passage suggests that sleep fragmentation:
A. is more harmful than total sleep duration
B. only affects REM sleep stages
C. can reduce the benefits of adequate sleep hours
D. is caused mainly by caffeine consumption
4. What does the passage say about alcohol and sleep?
A. It helps people achieve deeper sleep
B. It initially causes drowsiness but reduces sleep quality
C. It has no effect on sleep architecture
D. It increases REM sleep duration
5. According to the passage, shift workers face sleep difficulties because:
A. they consume too much caffeine
B. their work environment is too noisy
C. their internal clock conflicts with their schedule
D. they are exposed to too much blue light
Questions 6-9: True/False/Not Given
Write TRUE if the statement agrees with the information, FALSE if the statement contradicts the information, or NOT GIVEN if there is no information on this.
6. All adults require exactly eight hours of sleep every night.
7. Blue light from electronic devices can delay melatonin release for up to two hours.
8. Sleep deprivation affects men and women equally.
9. The recommended bedroom temperature for optimal sleep is between 16 to 19 degrees Celsius.
Questions 10-13: Sentence Completion
Complete the sentences below. Choose NO MORE THAN TWO WORDS from the passage for each answer.
10. The brain produces a hormone called __ that makes people feel sleepy when it gets dark.
11. Sleep consists of REM sleep and __ which has three different stages.
12. Caffeine interferes with sleep by blocking __, a chemical that promotes drowsiness.
13. Many sleep experts recommend implementing a __ at least one hour before going to bed.
PASSAGE 2 – Cognitive Behavioral Therapy for Insomnia: A Modern Approach
Độ khó: Medium (Band 6.0-7.5)
Thời gian đề xuất: 18-20 phút
Insomnia, characterized by persistent difficulty falling asleep or staying asleep, affects approximately one-third of adults worldwide at some point in their lives. While sleeping pills have traditionally been the go-to treatment, a growing body of evidence suggests that Cognitive Behavioral Therapy for Insomnia (CBT-I) offers a more effective and sustainable solution. Unlike medication, which merely masks symptoms, CBT-I addresses the underlying psychological and behavioral factors that perpetuate sleep problems.
CBT-I is a structured therapeutic program that typically consists of six to eight sessions with a trained therapist, though condensed formats and digital versions have also shown promise. The therapy comprises several core components, each targeting different aspects of insomnia. One fundamental element is sleep restriction therapy, which paradoxically involves limiting time in bed to match actual sleep time. This creates a mild sleep deprivation that increases homeostatic sleep drive—the biological pressure to sleep that builds up the longer we stay awake. Over time, as sleep efficiency improves, time in bed is gradually increased.
Stimulus control therapy represents another crucial component. This technique aims to re-associate the bed and bedroom with sleep rather than wakefulness and frustration. Patients are instructed to use the bed only for sleep and intimacy, avoiding activities such as watching television, working, or using smartphones in bed. If unable to fall asleep within approximately 20 minutes, they are advised to get up and engage in a quiet, relaxing activity in another room until they feel sleepy again. This approach prevents the bed from becoming a conditioned stimulus for arousal and anxiety.
The cognitive component of CBT-I addresses maladaptive beliefs and attitudes about sleep that often fuel anxiety and worsen insomnia. Many insomnia sufferers develop catastrophic thinking patterns, such as “If I don’t get eight hours of sleep tonight, I won’t be able to function tomorrow” or “My insomnia is ruining my health.” These thoughts create a self-fulfilling prophecy where anxiety about sleep prevents sleep from occurring. Through cognitive restructuring, therapists help patients identify and challenge these dysfunctional thoughts, replacing them with more balanced and realistic perspectives.
Sleep hygiene education, though often overemphasized in isolation, forms an important supplementary element of CBT-I. This involves teaching patients about environmental and lifestyle factors that support or hinder sleep, such as maintaining a consistent sleep schedule, creating a comfortable sleep environment, limiting caffeine and alcohol intake, and avoiding vigorous exercise close to bedtime. However, research indicates that sleep hygiene alone is rarely sufficient to resolve chronic insomnia; it is the combination with behavioral and cognitive strategies that produces lasting results.
Relaxation techniques are incorporated to help patients manage the physiological hyperarousal that characterizes insomnia. Methods such as progressive muscle relaxation, deep breathing exercises, and mindfulness meditation can help calm an overactive nervous system. Some programs also include biofeedback training, which allows patients to monitor and control physiological processes such as heart rate and muscle tension.
Clinical trials have consistently demonstrated the efficacy of CBT-I. A comprehensive meta-analysis published in the Journal of the American Medical Association examined 20 studies involving over 1,000 patients and found that CBT-I produced substantial improvements in sleep onset latency, wake time after sleep onset, and sleep efficiency. Importantly, these benefits were maintained at follow-up assessments conducted six to twelve months after treatment completion, demonstrating the long-term effectiveness of the approach.
Comparisons with pharmacological interventions further highlight CBT-I’s advantages. While sleeping medications can provide rapid symptom relief, they often lose effectiveness over time due to tolerance, and symptoms typically return when medication is discontinued. Additionally, many sleep medications carry risks of dependency, daytime drowsiness, and cognitive impairment. In contrast, CBT-I produces comparable or superior improvements without these adverse effects. A landmark study by Mitchell and colleagues found that CBT-I was more effective than medication at long-term follow-up, even though medication produced faster initial results.
Despite its proven effectiveness, CBT-I remains underutilized. Several barriers limit its accessibility, including a shortage of trained therapists, the time commitment required for multiple sessions, and limited insurance coverage in some regions. To address these challenges, researchers have developed digital CBT-I programs delivered through smartphone apps and web platforms. Studies of these digital interventions have shown encouraging results, with automated programs producing effect sizes only slightly smaller than therapist-delivered treatment. These scalable solutions may help bring evidence-based insomnia treatment to the millions who need it.
The success of CBT-I has broader implications for understanding sleep disorders. It demonstrates that chronic insomnia is often maintained by learned behaviors and thought patterns that can be unlearned through systematic intervention. This represents a shift from viewing insomnia primarily as a symptom requiring pharmaceutical management to recognizing it as a condition amenable to psychological treatment. As awareness of CBT-I grows among both healthcare providers and the general public, more individuals suffering from insomnia may finally find the lasting relief they have been seeking.
Questions 14-26
Questions 14-18: Yes/No/Not Given
Do the following statements agree with the views of the writer in the passage? Write:
YES if the statement agrees with the views of the writer
NO if the statement contradicts the views of the writer
NOT GIVEN if it is impossible to say what the writer thinks about this
14. Sleeping pills are more effective than CBT-I for treating insomnia in the long term.
15. Sleep restriction therapy works by temporarily increasing the biological need for sleep.
16. Most people with insomnia can overcome their condition through sleep hygiene education alone.
17. Digital CBT-I programs are less expensive than traditional therapist-led sessions.
18. CBT-I has changed how medical professionals understand the nature of chronic insomnia.
Questions 19-23: Matching Information
Match each description (19-23) with the correct CBT-I component (A-F). You may use any letter more than once.
CBT-I Components:
A. Sleep restriction therapy
B. Stimulus control therapy
C. Cognitive restructuring
D. Sleep hygiene education
E. Relaxation techniques
F. Biofeedback training
19. Helps patients recognize and modify unrealistic thoughts about sleep
20. Involves limiting the amount of time spent in bed initially
21. Teaches patients to use their bed only for sleep and intimacy
22. Includes methods like progressive muscle relaxation and mindfulness
23. Provides information about environmental factors affecting sleep quality
Questions 24-26: Summary Completion
Complete the summary below. Choose NO MORE THAN TWO WORDS from the passage for each answer.
Research comparing CBT-I with medication has shown important differences. While sleeping pills may cause problems such as (24)____ and dependency, CBT-I achieves similar or better results without these risks. A study by Mitchell and colleagues found that although medication provided faster (25)__, CBT-I proved more effective during (26)__. This evidence supports using CBT-I as a primary treatment for chronic insomnia.
PASSAGE 3 – The Neurobiology of Sleep Disorders and Emerging Therapeutic Interventions
Độ khó: Hard (Band 7.0-9.0)
Thời gian đề xuất: 23-25 phút
The neuroscientific understanding of sleep has undergone a paradigm shift in recent decades, moving from conceptualizing sleep as a passive state of brain inactivity to recognizing it as a dynamically regulated process involving complex interactions among multiple neural circuits, neurotransmitter systems, and molecular mechanisms. This enhanced understanding has illuminated not only why sleep disorders develop but has also catalyzed the development of novel therapeutic approaches that target specific pathophysiological mechanisms rather than simply inducing sedation.
At the heart of sleep regulation lies the two-process model, which posits that sleep is governed by the interaction between a homeostatic process (Process S) and a circadian process (Process C). Process S represents the accumulation of sleep pressure during wakefulness, mediated primarily by the extracellular accumulation of adenosine, a nucleoside that acts as a somnogenic factor by inhibiting wake-promoting neurons in the basal forebrain and lateral hypothalamus. Process C, controlled by the suprachiasmatic nucleus (SCN) of the hypothalamus, generates circadian rhythms in sleep propensity independent of prior sleep-wake history. The SCN, functioning as the brain’s master pacemaker, receives direct input from specialized intrinsically photosensitive retinal ganglion cells (ipRGCs) that are maximally sensitive to blue wavelengths of light, explaining why exposure to short-wavelength light in the evening can phase-delay circadian rhythms and disrupt sleep timing.
The neural architecture underlying sleep-wake transitions involves reciprocally inhibitory circuits often described by the “flip-flop switch” model. Wake-promoting regions, including the tuberomammillary nucleus (histaminergic), locus coeruleus (noradrenergic), dorsal raphe nucleus (serotonergic), and ventral tegmental area (dopaminergic), maintain cortical arousal. Conversely, sleep-promoting neurons in the ventrolateral preoptic nucleus (VLPO) of the hypothalamus, which release GABA and galanin, actively inhibit these arousal systems. This mutual inhibition creates a bistable system that promotes rapid and complete state transitions while minimizing time spent in intermediate states. Dysfunction in this regulatory architecture can manifest as sleep disorders characterized by difficulty initiating or maintaining consolidated sleep states.
Recent research has elucidated the critical role of orexin (also called hypocretin), a neuropeptide produced by neurons in the lateral hypothalamus, in stabilizing sleep-wake states. Orexin neurons project widely throughout the brain and provide excitatory input to all major arousal systems. Loss of orexin neurons, as occurs in narcolepsy type 1, results in an inability to maintain stable wakefulness, leading to excessive daytime sleepiness and cataplexy—sudden losses of muscle tone triggered by emotional stimuli. The discovery of orexin’s role has led to the development of dual orexin receptor antagonists (DORAs) such as suvorexant and lemborexant, which promote sleep by blocking orexin signaling without the dependency liability and residual sedation associated with traditional benzodiazepine receptor agonists.
Circadian rhythm sleep-wake disorders represent another category where mechanistic insights have informed therapeutic strategies. Delayed sleep-wake phase disorder (DSWPD), characterized by a constitutional delay in sleep timing, affects approximately 7-16% of adolescents and young adults. This condition appears to result from an intrinsically longer circadian period, reduced light sensitivity of the circadian system, or both. Treatment strategies exploit the phase response curve (PRC) to light exposure—bright light exposure in the morning causes phase advances (earlier sleep-wake timing), while evening light causes phase delays. Timed melatonin administration can also shift circadian phase; when taken several hours before the dim light melatonin onset (DLMO)—the time when endogenous melatonin begins to rise in dim light conditions—exogenous melatonin induces phase advances.
The glymphatic system, a recently discovered macroscopic waste clearance system in the brain, has provided compelling new evidence for sleep’s restorative functions. During sleep, particularly during slow-wave sleep, the brain’s interstitial space expands by approximately 60%, facilitating the convective flow of cerebrospinal fluid through the brain parenchyma. This process efficiently removes metabolic waste products, including amyloid-beta and tau proteins, which accumulate during wakefulness and are implicated in neurodegenerative diseases such as Alzheimer’s disease. Chronic sleep deprivation impairs glymphatic clearance, potentially accelerating neurodegeneration—a finding that has profound implications for understanding the relationship between sleep disorders and cognitive decline.
Chronotherapeutic interventions—treatments that manipulate circadian timing—represent an emerging frontier in sleep medicine. Circadian phase assessment using DLMO or core body temperature measurements allows clinicians to precisely time interventions for maximal efficacy. For instance, individuals with advanced sleep-wake phase disorder benefit from evening bright light exposure, while those with non-24-hour sleep-wake disorder (common in blind individuals lacking light perception) require appropriately timed melatonin to entrain their circadian rhythm to the 24-hour day.
Transcranial electrical stimulation, particularly transcranial direct current stimulation (tDCS) and transcranial alternating current stimulation (tACS), has shown promise in modulating sleep architecture. Research indicates that slow oscillations (0.5-1 Hz) characteristic of deep sleep can be enhanced through phase-locked acoustic stimulation or transcranial electrical stimulation applied during sleep. These interventions appear to increase sleep depth and enhance memory consolidation, suggesting potential applications not only for insomnia but also for cognitive enhancement and neurodegenerative disease prevention.
The pharmacogenomic dimension of sleep medicine is increasingly recognized. Genetic polymorphisms in cytochrome P450 enzymes, particularly CYP2D6 and CYP3A4, which metabolize many sleep medications, can result in substantial inter-individual variability in drug response. Similarly, variants in the adenosine deaminase gene influence caffeine sensitivity and sleep propensity. As personalized medicine advances, genotype-guided prescribing may optimize therapeutic outcomes while minimizing adverse effects.
Despite these scientific advances, translating mechanistic knowledge into widely accessible treatments remains challenging. Many novel interventions require specialized equipment, trained personnel, or expensive diagnostic procedures not readily available in most clinical settings. Furthermore, the multifactorial etiology of most sleep disorders—involving genetic predisposition, environmental factors, behavioral patterns, and comorbid medical or psychiatric conditions—necessitates multimodal treatment approaches that integrate biological, psychological, and behavioral interventions. The future of sleep medicine likely lies not in finding single “magic bullet” treatments but in developing personalized, mechanism-based therapeutic strategies that address each individual’s unique constellation of sleep-disrupting factors.
Sơ đồ hệ thống thần kinh điều khiển giấc ngủ và các cơ chế sinh học liên quan trong IELTS Reading
Questions 27-40
Questions 27-31: Multiple Choice
Choose the correct letter, A, B, C or D.
27. According to the two-process model, Process S refers to:
A. circadian rhythms controlled by the SCN
B. the build-up of sleep pressure during waking hours
C. light sensitivity of retinal ganglion cells
D. neurotransmitter release during REM sleep
28. The “flip-flop switch” model describes sleep-wake transitions as:
A. gradual changes between consciousness states
B. circuits that promote both sleep and wakefulness simultaneously
C. mutually inhibitory systems that create rapid state changes
D. chemical processes involving only GABA release
29. What is the primary function of orexin neurons?
A. To inhibit arousal systems during sleep
B. To stabilize wakefulness and prevent sudden sleep episodes
C. To trigger cataplexy in healthy individuals
D. To promote slow-wave sleep
30. The glymphatic system is significant because it:
A. produces cerebrospinal fluid during sleep
B. removes waste products that may contribute to neurodegeneration
C. expands the brain’s interstitial space permanently
D. only functions during REM sleep
31. Dual orexin receptor antagonists (DORAs) differ from traditional sleep medications by:
A. working faster to induce sleep
B. having a lower risk of dependency and daytime drowsiness
C. increasing orexin production
D. treating narcolepsy more effectively
Questions 32-36: Matching Features
Match each therapy or intervention (32-36) with the correct description (A-H).
32. Bright light therapy for DSWPD
33. Timed melatonin administration
34. Transcranial electrical stimulation
35. Dual orexin receptor antagonists
36. Genotype-guided prescribing
Descriptions:
A. Uses genetic information to optimize medication selection
B. Enhances slow oscillations during deep sleep
C. Causes phase advances when applied in the morning
D. Completely cures circadian rhythm disorders
E. Blocks signaling that promotes wakefulness
F. Increases adenosine accumulation in the brain
G. Shifts circadian phase when taken before DLMO
H. Reduces glymphatic system activity
Questions 37-40: Short-answer Questions
Answer the questions below. Choose NO MORE THAN THREE WORDS AND/OR A NUMBER from the passage for each answer.
37. What percentage does the brain’s interstitial space expand by during sleep?
38. What are the two proteins removed by the glymphatic system that are linked to Alzheimer’s disease?
39. Which two cytochrome P450 enzymes are mentioned as affecting sleep medication metabolism?
40. What type of cells in the retina send light information directly to the suprachiasmatic nucleus?
3. Answer Keys – Đáp Án
PASSAGE 1: Questions 1-13
- C
- C
- C
- B
- C
- FALSE
- TRUE
- NOT GIVEN
- TRUE
- melatonin
- non-REM sleep
- adenosine
- digital curfew
PASSAGE 2: Questions 14-26
- NO
- YES
- NO
- NOT GIVEN
- YES
- C
- A
- B
- E
- D
- cognitive impairment / tolerance (either answer acceptable)
- symptom relief / initial results
- long-term follow-up
PASSAGE 3: Questions 27-40
- B
- C
- B
- B
- B
- C
- G
- B
- E
- A
- 60% / sixty percent
- amyloid-beta and tau (both required, any order)
- CYP2D6 and CYP3A4 (both required, any order)
- intrinsically photosensitive retinal ganglion cells / ipRGCs
4. Giải Thích Đáp Án Chi Tiết
Passage 1 – Giải Thích
Câu 1: C
- Dạng câu hỏi: Multiple Choice
- Từ khóa: circadian rhythm, primarily influenced
- Vị trí trong bài: Đoạn 2, dòng 2-4
- Giải thích: Bài đọc nói rõ “The circadian rhythm is influenced by various factors, but light exposure plays the most significant role.” Từ “most significant role” được paraphrase thành “primarily influenced” trong câu hỏi.
Câu 2: C
- Dạng câu hỏi: Multiple Choice
- Từ khóa: deep sleep, body
- Vị trí trong bài: Đoạn 3, dòng 6-8
- Giải thích: Đoạn văn đề cập “During deep sleep, the body performs important restorative functions such as tissue repair, muscle growth, and immune system strengthening.” Đáp án C tóm tắt chính xác các chức năng này.
Câu 6: FALSE
- Dạng câu hỏi: True/False/Not Given
- Từ khóa: all adults, exactly eight hours
- Vị trí trong bài: Đoạn 4, dòng 1-2
- Giải thích: Bài viết nói “Most adults need between seven to nine hours”, không phải tất cả người lớn cần chính xác 8 tiếng. Từ “between seven to nine” mâu thuẫn với “exactly eight”.
Câu 7: TRUE
- Dạng câu hỏi: True/False/Not Given
- Từ khóa: blue light, delay melatonin, two hours
- Vị trí trong bài: Đoạn 7, dòng 3-5
- Giải thích: Câu trong bài: “Using these devices before bed can delay the release of melatonin by up to two hours” khớp chính xác với thông tin trong câu hỏi.
Câu 10: melatonin
- Dạng câu hỏi: Sentence Completion
- Từ khóa: hormone, sleepy, dark
- Vị trí trong bài: Đoạn 2, dòng 5-7
- Giải thích: “When darkness falls, the brain produces a hormone called melatonin, which makes us feel drowsy and ready for sleep.”
Câu 12: adenosine
- Dạng câu hỏi: Sentence Completion
- Từ khóa: caffeine, blocks, promotes drowsiness
- Vị trí trong bài: Đoạn 5, dòng 3-5
- Giải thích: Bài đọc nói “caffeine… blocks the action of adenosine, a chemical that promotes sleepiness.” Từ “sleepiness” được paraphrase thành “drowsiness” trong câu hỏi.
Passage 2 – Giải Thích
Câu 14: NO
- Dạng câu hỏi: Yes/No/Not Given
- Từ khóa: sleeping pills, more effective, long term
- Vị trí trong bài: Đoạn 7, dòng 8-10
- Giải thích: Đoạn văn khẳng định “CBT-I was more effective than medication at long-term follow-up”, điều này trái ngược với nhận định trong câu hỏi.
Câu 15: YES
- Dạng câu hỏi: Yes/No/Not Given
- Từ khóa: sleep restriction therapy, increasing biological need
- Vị trí trong bài: Đoạn 2, dòng 5-8
- Giải thích: Bài viết giải thích “This creates a mild sleep deprivation that increases homeostatic sleep drive—the biological pressure to sleep.” Cụm “biological pressure to sleep” = “biological need for sleep”.
Câu 19: C (Cognitive restructuring)
- Dạng câu hỏi: Matching Information
- Từ khóa: recognize, modify unrealistic thoughts
- Vị trí trong bài: Đoạn 4, dòng 5-7
- Giải thích: “Through cognitive restructuring, therapists help patients identify and challenge these dysfunctional thoughts, replacing them with more balanced and realistic perspectives.”
Câu 24: cognitive impairment / tolerance
- Dạng câu hỏi: Summary Completion
- Từ khóa: sleeping pills, problems, dependency
- Vị trí trong bài: Đoạn 7, dòng 3-6
- Giải thích: Bài đọc liệt kê “risks of dependency, daytime drowsiness, and cognitive impairment” hoặc “lose effectiveness over time due to tolerance.”
Passage 3 – Giải Thích
Câu 27: B
- Dạng câu hỏi: Multiple Choice
- Từ khóa: two-process model, Process S
- Vị trí trong bài: Đoạn 2, dòng 2-4
- Giải thích: “Process S represents the accumulation of sleep pressure during wakefulness” – đây chính là định nghĩa về sự tích tụ áp lực ngủ trong thời gian thức.
Câu 28: C
- Dạng câu hỏi: Multiple Choice
- Từ khóa: flip-flop switch model, sleep-wake transitions
- Vị trí trong bài: Đoạn 3, dòng 1-9
- Giải thích: “This mutual inhibition creates a bistable system that promotes rapid and complete state transitions” – hệ thống ức chế lẫn nhau tạo ra sự chuyển đổi trạng thái nhanh chóng.
Câu 30: B
- Dạng câu hỏi: Multiple Choice
- Từ khóa: glymphatic system, significant
- Vị trí trong bài: Đoạn 6, dòng 4-7
- Giải thích: “This process efficiently removes metabolic waste products, including amyloid-beta and tau proteins… implicated in neurodegenerative diseases such as Alzheimer’s disease.”
Câu 37: 60% / sixty percent
- Dạng câu hỏi: Short-answer Questions
- Từ khóa: brain’s interstitial space, expand
- Vị trí trong bài: Đoạn 6, dòng 2-3
- Giải thích: “the brain’s interstitial space expands by approximately 60%” – câu trả lời là con số cụ thể được đề cập.
Câu 38: amyloid-beta and tau
- Dạng câu hỏi: Short-answer Questions
- Từ khóa: two proteins, glymphatic system, Alzheimer’s
- Vị trí trong bài: Đoạn 6, dòng 4-6
- Giải thích: Bài viết liệt kê “including amyloid-beta and tau proteins, which accumulate during wakefulness and are implicated in neurodegenerative diseases such as Alzheimer’s disease.”
Câu 40: intrinsically photosensitive retinal ganglion cells / ipRGCs
- Dạng câu hỏi: Short-answer Questions
- Từ khóa: cells, retina, light information, suprachiasmatic nucleus
- Vị trí trong bài: Đoạn 2, dòng 7-9
- Giải thích: “The SCN… receives direct input from specialized intrinsically photosensitive retinal ganglion cells (ipRGCs)” – đây là loại tế bào chuyên biệt gửi thông tin ánh sáng đến SCN.
5. Từ Vựng Quan Trọng Theo Passage
Passage 1 – Essential Vocabulary
| Từ vựng | Loại từ | Phiên âm | Nghĩa tiếng Việt | Ví dụ từ bài | Collocation |
|---|---|---|---|---|---|
| circadian rhythm | n | /sɜːˈkeɪdiən ˈrɪðəm/ | nhịp sinh học 24 giờ | The human body operates on a natural 24-hour cycle called the circadian rhythm | circadian clock, circadian disruption |
| melatonin | n | /ˌmeləˈtoʊnɪn/ | melatonin (hormone điều hòa giấc ngủ) | The brain produces a hormone called melatonin | melatonin production, melatonin release |
| REM sleep | n | /rem sliːp/ | giấc ngủ có chuyển động mắt nhanh | REM sleep is when most dreaming occurs | REM stage, REM cycle |
| deep sleep | n | /diːp sliːp/ | giấc ngủ sâu | During deep sleep, the body performs restorative functions | achieve deep sleep, deep sleep stage |
| sleep fragmentation | n | /sliːp ˌfræɡmenˈteɪʃən/ | sự gián đoạn giấc ngủ | Sleep fragmentation can prevent full sleep cycles | chronic fragmentation, sleep fragmentation pattern |
| restorative | adj | /rɪˈstɔːrətɪv/ | mang tính phục hồi, hồi phục | The body performs restorative functions during sleep | restorative process, restorative effect |
| memory consolidation | n | /ˈmeməri kənˌsɒlɪˈdeɪʃən/ | củng cố trí nhớ | REM sleep plays a role in memory consolidation | support consolidation, memory consolidation process |
| blue light | n | /bluː laɪt/ | ánh sáng xanh | Blue light emitted by smartphones can disrupt sleep | blue light exposure, block blue light |
| micro-awakening | n | /ˈmaɪkroʊ əˈweɪkənɪŋ/ | tỉnh giấc ngắn (không nhận thức được) | Noise can cause micro-awakenings throughout the night | frequent micro-awakenings |
| shift work | n | /ʃɪft wɜːrk/ | làm việc theo ca | Shift work represents a challenge to sleep health | night shift work, shift work schedule |
| misalignment | n | /ˌmɪsəˈlaɪnmənt/ | sự lệch pha, không đồng bộ | Misalignment between internal clock and schedule | circadian misalignment, schedule misalignment |
| digital curfew | n | /ˈdɪdʒɪtəl ˈkɜːrfjuː/ | giới hạn sử dụng thiết bị điện tử | Implement a digital curfew before bedtime | set a digital curfew, enforce digital curfew |
Passage 2 – Essential Vocabulary
| Từ vựng | Loại từ | Phiên âm | Nghĩa tiếng Việt | Ví dụ từ bài | Collocation |
|---|---|---|---|---|---|
| insomnia | n | /ɪnˈsɒmniə/ | chứng mất ngủ | Insomnia affects one-third of adults worldwide | chronic insomnia, suffer from insomnia |
| cognitive behavioral therapy | n | /ˈkɒɡnətɪv bɪˈheɪvjərəl ˈθerəpi/ | liệu pháp nhận thức hành vi | CBT-I addresses underlying psychological factors | undergo therapy, CBT-I treatment |
| sleep restriction | n | /sliːp rɪˈstrɪkʃən/ | hạn chế thời gian ngủ | Sleep restriction therapy limits time in bed | implement sleep restriction |
| homeostatic | adj | /ˌhoʊmioʊˈstætɪk/ | cân bằng nội môi | Homeostatic sleep drive increases with wakefulness | homeostatic pressure, homeostatic mechanism |
| stimulus control | n | /ˈstɪmjələs kənˈtroʊl/ | kiểm soát kích thích | Stimulus control re-associates bed with sleep | stimulus control therapy, apply stimulus control |
| maladaptive | adj | /ˌmæləˈdæptɪv/ | không thích nghi, phản tác dụng | Maladaptive beliefs fuel anxiety about sleep | maladaptive behavior, maladaptive patterns |
| catastrophic thinking | n | /ˌkætəˈstrɒfɪk ˈθɪŋkɪŋ/ | suy nghĩ thảm họa | Catastrophic thinking worsens insomnia | engage in catastrophic thinking |
| self-fulfilling prophecy | n | /ˌself fʊlˈfɪlɪŋ ˈprɒfəsi/ | lời tiên tri tự ứng nghiệm | Anxiety creates a self-fulfilling prophecy | become a self-fulfilling prophecy |
| cognitive restructuring | n | /ˈkɒɡnətɪv ˌriːˈstrʌktʃərɪŋ/ | tái cấu trúc nhận thức | Cognitive restructuring challenges dysfunctional thoughts | use cognitive restructuring |
| sleep hygiene | n | /sliːp ˈhaɪdʒiːn/ | vệ sinh giấc ngủ | Sleep hygiene involves environmental factors | good sleep hygiene, improve sleep hygiene |
| physiological hyperarousal | n | /ˌfɪziəˈlɒdʒɪkəl ˌhaɪpərəˈraʊzəl/ | tăng mức kích thích sinh lý | Hyperarousal characterizes chronic insomnia | reduce hyperarousal, hyperarousal state |
| meta-analysis | n | /ˌmetəəˈnæləsɪs/ | phân tích tổng hợp | A meta-analysis examined 20 studies | comprehensive meta-analysis, conduct meta-analysis |
| pharmacological intervention | n | /ˌfɑːrməkəˈlɒdʒɪkəl ˌɪntərˈvenʃən/ | can thiệp dược lý | Pharmacological interventions include sleep medications | pharmacological treatment |
| tolerance | n | /ˈtɒlərəns/ | dung nạp (thuốc) | Medications lose effectiveness due to tolerance | develop tolerance, drug tolerance |
| underutilized | adj | /ˌʌndərˈjuːtəlaɪzd/ | chưa được sử dụng đầy đủ | CBT-I remains underutilized despite effectiveness | underutilized resource, underutilized treatment |
Passage 3 – Essential Vocabulary
| Từ vựng | Loại từ | Phiên âm | Nghĩa tiếng Việt | Ví dụ từ bài | Collocation |
|---|---|---|---|---|---|
| paradigm shift | n | /ˈpærədaɪm ʃɪft/ | chuyển đổi mô hình tư duy | Neuroscientific understanding has undergone a paradigm shift | major paradigm shift, paradigm shift in thinking |
| pathophysiological | adj | /ˌpæθoʊˌfɪziəˈlɒdʒɪkəl/ | bệnh lý sinh lý | Target specific pathophysiological mechanisms | pathophysiological process, pathophysiological changes |
| homeostatic process | n | /ˌhoʊmioʊˈstætɪk ˈprɒses/ | quá trình cân bằng nội môi | Process S represents homeostatic sleep pressure | homeostatic regulation, homeostatic control |
| suprachiasmatic nucleus | n | /ˌsuːprəkaɪæzˈmætɪk ˈnjuːkliəs/ | nhân trên khum thị (vùng não) | The SCN functions as the brain’s master pacemaker | SCN activity, SCN neurons |
| reciprocally inhibitory | adj | /rɪˈsɪprəkəli ɪnˈhɪbɪtəri/ | ức chế qua lại | Reciprocally inhibitory circuits control sleep-wake | reciprocally inhibitory connections |
| flip-flop switch | n | /flɪp flɒp swɪtʃ/ | công tắc lật (mô hình thần kinh) | The flip-flop switch model explains state transitions | flip-flop mechanism, flip-flop circuit |
| orexin/hypocretin | n | /əˈreksɪn/ /ˌhaɪpəˈkriːtɪn/ | orexin (neuropeptide điều hòa giấc ngủ) | Orexin neurons stabilize sleep-wake states | orexin system, orexin deficiency |
| narcolepsy | n | /ˈnɑːrkəlepsi/ | chứng ngủ rũ | Loss of orexin causes narcolepsy type 1 | narcolepsy symptoms, narcolepsy patient |
| cataplexy | n | /ˈkætəpleksi/ | liệt cơ đột ngột | Cataplexy involves sudden muscle tone loss | cataplexy attack, experience cataplexy |
| dual orexin receptor antagonist | n | /ˈduːəl əˈreksɪn rɪˈseptər ænˈtæɡənɪst/ | chất đối kháng kép thụ thể orexin | DORAs promote sleep by blocking orexin | DORA medication, DORA treatment |
| circadian rhythm disorder | n | /sɜːˈkeɪdiən ˈrɪðəm dɪsˈɔːrdər/ | rối loạn nhịp sinh học | DSWPD is a circadian rhythm sleep disorder | treat circadian disorder |
| phase response curve | n | /feɪz rɪˈspɒns kɜːrv/ | đường cong đáp ứng pha | Treatment exploits the phase response curve to light | PRC to light, phase response curve analysis |
| glymphatic system | n | /ɡlɪmˈfætɪk ˈsɪstəm/ | hệ thống glymphatic (dọn rác não) | The glymphatic system clears metabolic waste | glymphatic clearance, glymphatic function |
| neurodegenerative | adj | /ˌnjʊəroʊdɪˈdʒenərətɪv/ | thoái hóa thần kinh | Sleep removes proteins implicated in neurodegenerative diseases | neurodegenerative disorder, neurodegenerative process |
| chronotherapeutic | adj | /ˌkrɒnoʊˌθerəˈpjuːtɪk/ | điều trị theo thời gian sinh học | Chronotherapeutic interventions manipulate circadian timing | chronotherapeutic approach, chronotherapeutic strategy |
| transcranial stimulation | n | /trænsˈkreɪniəl ˌstɪmjəˈleɪʃən/ | kích thích xuyên sọ | Transcranial electrical stimulation modulates sleep architecture | apply transcranial stimulation |
| pharmacogenomic | adj | /ˌfɑːrməkoʊdʒɪˈnɒmɪk/ | dược lý di truyền | Pharmacogenomic factors affect drug response | pharmacogenomic testing, pharmacogenomic variation |
| multimodal | adj | /ˌmʌltiˈmoʊdəl/ | đa phương thức | Sleep disorders require multimodal treatment approaches | multimodal intervention, multimodal therapy |
Kết Bài
Chủ đề “Strategies for improving sleep quality” không chỉ là một trong những chủ đề phổ biến trong IELTS Reading mà còn mang ý nghĩa thực tiễn cao trong cuộc sống hiện đại. Qua ba passages với độ khó tăng dần, bạn đã được trải nghiệm một bài thi IELTS Reading đầy đủ với 40 câu hỏi đa dạng, từ Multiple Choice, True/False/Not Given, Matching Information đến Summary Completion và Short-answer Questions.
Passage 1 giới thiệu những kiến thức cơ bản về khoa học giấc ngủ và nhịp sinh học tự nhiên, phù hợp với trình độ Band 5.0-6.5. Passage 2 đi sâu vào phương pháp điều trị CBT-I với mức độ học thuật cao hơn, yêu cầu kỹ năng paraphrase và suy luận ở band 6.0-7.5. Passage 3 khám phá các cơ chế thần kinh sinh học phức tạp và các phương pháp điều trị tiên tiến, thách thức người học ở band 7.0-9.0.
Đáp án chi tiết kèm giải thích cụ thể về vị trí thông tin, kỹ thuật paraphrase và cách xác định đáp án đúng sẽ giúp bạn tự đánh giá năng lực và hiểu rõ phương pháp làm bài hiệu quả. Bảng từ vựng tổng hợp hơn 40 từ và cụm từ quan trọng với phiên âm, nghĩa tiếng Việt, ví dụ minh họa và collocations sẽ là tài liệu quý giá để bạn nâng cao vốn từ học thuật.
Hãy luyện tập thường xuyên với các đề thi mẫu như thế này, tuân thủ nghiêm ngặt thời gian làm bài và phân tích kỹ càng những câu trả lời sai để cải thiện kỹ năng. Việc đọc hiểu không chỉ là kỹ năng ngôn ngữ mà còn là kỹ năng tư duy phản biện và quản lý thời gian. Chúc bạn đạt được band điểm mong muốn trong kỳ thi IELTS Reading sắp tới!
