Getting Xcode to register build setting or xib changes

Question

I'm losing more time on Xcode issues than on learning the SDK.

When I change build settings, or even when I rewrite the Xib file, Xcode often doesn't correctly register the changes until I quit and restart it. Sometimes, I even have to do a clean all.

Is there a script or command one can do from within Xcode which kicks it awake and makes it smell the coffee?

Is there a decent guide to Xcode somewhere?

Ed.