I too was having this trouble, only worse! My 2Mb connection was chugging along at 0.154Mb most weeknights after 19:00 for a few hours. With 2 of us trying to share it, and me online gaming, it was a complete nightmare.
I moved ISP and so far have not experinced any more problems like this. Early days but will test monday, as that was oddly one of the worst evenings for it. And my exchange is listed as congested with updates due 22/11/06.
http://www.nildram.net/support/tools/congestion_checker/
Edited by nikoliath (Mon 20-Nov-06 02:48:00)