if anybody has any ideas how to prevent this from happening again please let me know
I'll tell you what I do...

I just open up my network manager, see which channel(s) my neighbors are using, and pick a different channel.
I assume NM has this feature - I don't run it. Here's how it looks in WiCD:

Usually, when routers are set to 'auto' they'll choose channel 1,6, or 11. Don't ask me why - they just do.
The last time I changed the channel on my router, two of my closest neighbors were on channel 11, so I picked channel 9. Now, the closest ones are back on channels 1 & 6. Go figure. That's what happens when routers are on 'auto'.
Next time my WiFi starts slowing down or disconnecting, I'll check for conflicts, and probably find one of my neighbors are using channel 9. So, I'll change channels again.
Anyway, it's sort of a ghetto solution, but that's what I do.