Here's my take on it. The Go/No Go for the CIVILIAN world follows the SAAMI specification no matter if you got a .223 or a 5.56 gauge.
Keep in mind the key difference with a .223 and a 5.56 is the lead. A 5.56 has a slightly longer lead which creates more pressure.
SAAMI calls for a minimum headspace of 1.4636" and a maximum safe headspace of 1.4736". If you get gauges, make sure your go is set to 1.4636" and your field is set to 1.4736", and your no-go is set somewhere between that. When I first built my AR years back I did like other people did and disassembled the entire bolt. Today, when I build an AR, I don't even bother disassembly it. I just push the bolt into place by hand pressure until it closes on GO and then I attempt to close on a no go. So long as you don't slam the bolt and use hand pressure and not "hammer" or smack/force it in, you shouldn't damage anything.
You could in fact buy a true military gauge for a go/field, but the last time I saw it the cost of one went for about $600 bucks. I recommend buying the same company as some manufacturers create different length for each and might give a false reading. I recommend Fulton Armory for the gauges: http://www.fulton-armory.com/headspacegaugesetfchambergonogoandfield223556mm.aspx