I use linux (opensuse11 64 bit edition) for my routing and firewall along with it being useful for running processes (bots, scheduled tasks and servers). Its free, runs with no reboot for years, you can get flavours some of which will run on a 486 from floppy disc and is much more secure than windows. So when all the lights on my cable modem are flashing like im downloading huge amounts, but im in bed, then something is up.
I do have processes that up and download as a scheduled task (crontab in linux talk) but none of them should be running.
How do i check whats eating my bandwidth?
Easiest tool i have found is iftop
to install iftop (if not already installed) either as root or with root permissions (like "sudo su")
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zypper install iftop
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/usr/sbin/iftop -i eth0
This shows you exactly what your connection is being used for.
You can now see who is connected and how much bandwidth they are using, and if something seems suspect then you can proceed to blocking the IP.