How can I manage my time so that I can perform well in my research lab?
You have three legs you are trying to stand on. Either drop one of them that is less important, or do a very serious evaluation how much your time expenditure for each of these is. You have a very tight time schedule, you need to balance your time accounts as if it were money.

Include time for sleeping and "basic maintenance". I am not talking about work-life balance here, because I am aware that some people are prepared to shut that down for certain periods. This is possible for short term. However, on the long term, you would also have to consider that component. It's not usually possible to completely ignore that on the long term without undesirable consequences.