MurrayM:
I've tried using a WiFi analyzer app on my phone to pick a channel that has the least amount of competition from my neighbours (my immediate neighbours WiFi signal is actually stronger in my lounge than my own WiFi). That may have made a slight bit of improvement, but not enough to fix the problem.
If picking channels in 2.4GHz, only use 1, 6 & 11 at 20MHz wide and if you talk to your neighbours, get them to do the same. Intermediate channels and 40MHz just leads to lots of retries due to adjacent-channel interference. It's better to share those channels than trying to split the difference. https://www.metageek.com/training/resources/design-dual-band-wifi/
For reliability and reach, you may want to use 20MHz wide channels on the 5GHz SSID as well, and depending on congestion, add another 5GHz AP [edit: hardwired to your router] on another channel to split the devices across more spectrum.

